June 17th, 2014 - Tuesday

Warm Up / Midline

 1) 4 x 20” (seconds) – Box Shoulder Stretch

*rest 30 seconds 

 2) 2 x 1 minute – HS Hold (nose & toes on wall)

*rest 60 seconds 

Parkland

Olympic

3 x 15 - Med Ball Clean Thrusters

*rest 90 seconds

Conditioning

12 minutes to complete 9RFT of:

10 Thrusters (45#/35#)

60 Singles

AMRAP Ring Rows with remaining time

SUBU

Olympic

5x 1 - Clean Complex

(1 Clean Pull + 1 Hang Clean + 1 Jerk)

*rest 90 seconds 

Conditioning

12 minutes to complete 9RFT of:

10 Thrusters (85#/65#)

30 Double Unders

AMRAP Pull-ups with remaining time

North Shore

Olympic

5x 1 - Clean Complex

(1 Clean Pull + 1 Hang Clean + 1 Jerk)

*rest 90 seconds 

Conditioning

12 minutes to complete 9RFT of:

10 Thrusters (115#/75#)

30 Double Unders

AMRAP Bar MUs with remaining time

Rachel with a 405# Deadlift...?

Rachel with a 405# Deadlift...?