June 13th, 2014 - Friday

Warm Up

3 Rounds of:

10 Inch Worms 

10 OHS (PVC)

Mobility 

Front Rack

Parkland

Olympic

15 minutes of “Jerk Work”

Conditioning

Run 800m

Rest 2 minutes 

Run 400m 

Rest 1 minute

Then;

AMRAP in 4 minutes – Wall Taps (20#/15#)

Rest 1 minute

AMRAP in 3 minutes – Burpees

Rest 1 minute

AMRAP in 2 minutes – Single Unders

*score is total reps completed

SUBU

Olympic

15 minutes to establish a 1RM – C&J

Conditioning

Run 800m

Rest 2 minutes 

Run 400m 

Rest 1 minute

Then;

AMRAP in 4 minutes – WBS (20#/14#)

Rest 1 minute

AMRAP in 3 minutes – Burpees

Rest 1 minute

AMRAP in 2 minutes – Double Unders

*score is total reps completed

North Shore

Olympic

15 minutes to establish a 1RM – C&J

Conditioning

Run 800m

Rest 2 minutes 

Run 400m 

Rest 1 minute

Then;

AMRAP in 4 minutes – WBS (20#/14#)

Rest 1 minute

AMRAP in 3 minutes – Burpees

Rest 1 minute

AMRAP in 2 minutes – Triple Unders

*score is total reps completed