Apr. 21st, 2014 - Monday

Parkland

Warm Up

Rowing with Ladders

Mobility

Couch Stretch & Ankle Mashing

Strength

3 x 5 – Back Squat @ H.P.
*rest 90 seconds

Conditioning

For time:

Run 600m 
50 Sit-ups
25 Sumo Deadlifts (70#/53#)
Run 400m 
25 Sumo Deadlifts (70#/53#)
50 Sit-ups
Run 600m 
*15 minute cap

SUBU

Warm Up

Rowing with Ladders

Mobility

Couch Stretch & Ankle Mashing

Strength

12 minutes to find a 20RM - Back Squat

Conditioning

For time:

Run 600m 
50 Abmat Sit-ups
15 Deadlifts (185#/135#)
Run 400m 
15 Deadlifts (185#/135#)
50 Abmat Sit-ups
Run 600m 
*15 minute cap

North Shore

Conditioning

For time:

Run 600m 
25 GHD Sit-ups
15 Deadlifts (225#/155#)
Run 400m 
15 Deadlifts (225#/155#)
25 GHD Sit-ups
Run 600m 
*15 minute cap