Workout of the Day: 09-17-14 Wednesday

Warm Up

Ladder Drills

Mobility

Front Rack

PARKLAND

Strength

5 x 3 – Front Squat @ H.P.

*rest 90 seconds

Conditioning

For time:

100 Double Unders

10 Cleans (95#/65#)

10 Thrusters (95#/65#)

10 OHS (95#/65#)

100 Double Unders 

*12 minute time cap

SUBU | NORTH SHORE

Strength

1 x 5 – Front Squat @ H.P.

1 x 4 – Front Squat @ H.P.

1 x 3 – Front Squat @ H.P.

*rest 90 seconds

Conditioning

For time:

100 Double Unders

10 Cleans (135#/95#) (155#/105#)

10 Thrusters (135#/95#) (155#/105#)

10 OHS (135#/95#) (155#/105#)

100 Double Unders 

*12 minute time cap