Workout of the Day: 08-13-14 Wednesday

Warm Up

1) 3x 30” (seconds) – Box Shoulder Stretch 

2) 3x 10 – Arch to Hollow (on bar)

Mobility

Couch Stretch Variations

PARKLAND

Strength

5 x 3 – Back Squat @ H.P.

*rest 90 seconds 

Conditioning

For time:

30-20-10

WBS (20#/14#)

KBS (53#/35#)(Russian)

*run 200m after each round 

**15 minute cap

SUBU

Strength

15 minutes to establish a 1RM – Back Squat

Conditioning

For time:

30-20-10

WBS (20#/14#)

KBS (53#/35#)

*run 400m after each round 

**15 minute cap

NORTH SHORE

Strength

15 minutes to establish a 1RM – Back Squat

Conditioning

For time:

30-20-10

WBS (20#/14#) (MH)

KBS (70#/53#)

*run 400m after each round 

**15 minute cap