Sunday-September 2, 2012

warm up

450m run

then...

10 spidermans

10 pass throughs

8 broad jumps

3x

ALL EXTRA CREDIT IS OPTIONAL FOR ADVANCED ATHLETES

CHOOSE ONE OR TWO FROM BELOW

Westside

3 board bench press

8 sets x 3 reps

Olympic

10 unbroken snatches

3 sets @ 50%

Running

100m sprint

:30 rest

5x

WOD

20 minute AMRAP

5- toes to bar

10- single arm floor press (5 per arm) (53/35)

15- KB flip catch and squat aka KB tater (53/35)

*WOD courtesy of Rouge Columbus

POST TIMES AND EXTRA CREDIT TO COMMENTS