Apr. 24th, 2014 - Thursday

Parkland

Warm Up

4 Rounds of:

5 Ring Rows

10 Push-ups

15 Air Squats 

Strength

3 x 5 – Front Squat @ H.P. 

*rest 90 seconds

Conditioning

4 RFT: 

16 DB Snatches

12 Box Jumps (24”/18”)

Run 200m

SUBU

Warm Up

4 Rounds of:

5 Ring Rows

10 Push-ups

15 Air Squats 

Strength

5 x 3 – 1 ¼ Front Squats @ H.P.

*rest 90 seconds

Conditioning

4 RFT:

16 KB Snatches (53#/35#)

12 Box Jumps (24”/18”)

8 Pull-ups

North Shore

Conditioning

4 RFT: 

16 KB Snatches (70#/53#)

12 Box Jumps (24”/18”)

8 Pull-ups

GRINDING

GRINDING