June 5th, 2014 - Thursday

Warm Up

1) 4 x 20” (seconds) – Extended Hollow

*rest 60 seconds 

2) 3 x 5 – Straight Body Lever

*rest 60 seconds

Mobility

FR Mobility

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Parkland

Strength

3 x 5 – Front Squat @ H.P.

*rest 90 seconds

Conditioning

3 RFT:

Run 400m 

80 Single Unders

20 WB Thrusters (20#/14#)

SUBU

Strength

EMOM for 8 minutes – 3 Thrusters @ H.P.

Conditioning

3 RFT:

Run 400m 

40 Double Unders

20 Thrusters (45#/35#)

North Shore

Strength

EMOM for 8 minutes – 3 Thrusters @ H.P.

Conditioning

3 RFT:

Run 400m 

40 Double Unders

20 Thrusters (75#/55#)