June 25th, 2014 - Wednesday

Warm Up

3 Rounds of:

15 Burpees 

200m Run 

Mobility

Hamstrings

Parkland

Strength

5 x 2 – Deadlift @ H.P. (while maintaining proper form)

*rest 90 seconds

Conditioning

For time:

50 WBS (20#/14#)

50 Single Unders 

40 WBS (20#/14#)

50 Alternating Leg Single Unders

30 WBS (20#/14#)

50 Reverse Single Unders

*15 minute cap

SUBU | NORTH SHORE

Strength

Deadlift Cycle (Week 10)

2 x 1 @ 90% of 1RM 

Conditioning

For time:

50 WBS (20#/14#)

50 Double Unders 

40 WBS (20#/14#)

40 Double Unders

30 WBS (20#/14#)

30 Double Unders

*15 minute cap