Workout of the Day: 09-04-14 Thursday

Warm Up

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

2) 3 x 10 – Arch to Hollow (on bar)

PARKLAND

Strength

5 x 3 – Front Squat @ H.P.

*rest 90 seconds 

Conditioning

For time:

Run 200m

20 WBS (20#/14#)

Run 200m

20 Ring Rows

Run 200m

15 WBS (20#/14#)

Run 200m

15 Ring Rows

Run 200m

10 WBS (20#/14#)

Run 200m

10 Ring Rows

*18 minute cap

SUBU | NORTH SHORE

Strength

4 x 5 – Pause Front Squat @ 75% of 1RM

*lower percentage if less than 3 reps are completed at the prescribed weight 

Conditioning

For time:

Run 200m

20 WBS (20#/14#)

Run 200m

20 Pull-ups (C2B)

Run 200m

15 WBS (20#/14#)

Run 200m

15 Pull-ups (C2B)

Run 200m

10 WBS (20#/14#)

Run 200m

10 Pull-ups (C2B)

*18 minute cap