Apr. 23rd, 2014 - Wednesday

Parkland

Warm Up

Run 800m

Mobility

Hamstring

Strength

3 x 5 – Deadlift @ H.P.

*rest 90 seconds 

Conditioning

For time:

100 Singles

25 Burpees

15 KBS (53#/35#)

75 Singles

25 Burpees

15 KBS (53#/35#)

50 Singles 

25 Burpees

15 KBS (53#/35#)

25 Singles

*12 minute cap 

SUBU

Warm Up

Run 800m

Mobility

Hamstring

Strength

Deadlift Cycle (Week 1) 

8 x 6 @ 55% of 1RM

*rest 90 seconds 

Conditioning

For time:

100 Double Unders

25 Burpees

15 KBS (53#/35#)

75 Double Unders

25 Burpees

15 KBS (53#/35#)

50 Double Unders 

25 Burpees

15 KBS (53#/35#)

25 Double Unders

*12 minute cap

North Shore

For time:

100 Double Unders

25 Burpees

15 KBS (70#/53#)

75 Double Unders

25 Burpees

15 KBS (70#/53#)

50 Double Unders 

25 Burpees

15 KBS (70#/53#)

25 Double Unders

*12 minute cap