May 5th, 2014 - Monday

Warm Up

Alternating TABATA – 6 minutes

Double Unders

Mtn. Climbers

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Parkland

Strength

3 x 5 – Back Squat @ H.P.

*rest 90 seconds

Conditioning

For time:

16 Thrusters (45#/35#)

Run 400m 

16 Thrusters (45#/35#)

Run 400m 

16 Thrusters (45#/35#)

*12 minute cap

SUBU

Strength

Back Squat

5 x 3 – Pause Squats (3” Pause at Bottom)

*rest 90 seconds

Conditioning

For time:

8 Thrusters (95#/65#)

Run 400m 

8 Thrusters (115#/75#)

Run 400m

8 Thrusters (135#/95#)

*12 minute cap

North Shore

Strength

Back Squat

5 x 3 – Pause Squats (3” Pause at Bottom)

*rest 90 seconds

Conditioning

For time:

8 Thrusters (135#/95#)

Run 400m 

8 Thrusters (155#/105#)

Run 400m 

8 Thrusters (175#/115#)

*12 minute cap