May 22nd, 2014 - Thursday

Warm Up

3 Rounds of:

Run 200m

15 Hollow Rocks

20” HS Hold

#troythruster

#troythruster

Parkland

Strength

3 x 5 – Front Squat @ H.P.

*rest 90 seconds

Conditioning

For time:

30 Burpees

30 Double Unders 

25 Burpees

30 Double Unders

20 Burpees

30 Double Unders

15 Burpees

30 Double Unders 

10 Burpees

30 Double Unders

*18 minute cap

SUBU

Strength

EMOM for 8 minutes – 3 Thrusters (heavy)

Conditioning

For time:

30 Burpees

30 Double Unders 

5 MUs (bar)

25 Burpees

30 Double Unders

4 MUs

20 Burpees

30 Double Unders

3 MUs

15 Burpees

30 Double Unders 

2 MUs

10 Burpees

30 Double Unders

1 MUs 

*18 minute cap

North Shore

Strength

EMOM for 8 minutes – 3 Thrusters (heavy)

Conditioning

For time:

30 Burpees

30 Double Unders 

5 MUs (ring)

25 Burpees

30 Double Unders

4 MUs

20 Burpees

30 Double Unders

3 MUs

15 Burpees

30 Double Unders 

2 MUs

10 Burpees

30 Double Unders

1 MUs 

*18 minute cap