Wednesday-August 29, 2012

warm up

200m run

4x

then...

20 dynamic toe touches

10 PVC good mornings

6 spidermans

3x

ALL EXTRA CREDIT IS OPTIONAL FOR EXPERIENCED ATHLETES

CHOOSE ONE OR TWO FROM BELOW

Westside

Band Triceps Extensions

4 sets x 20 reps each arm

H.A.P (Heavy As Possible)

Olympic

Snatch + Snatch Push Press

60%

3 sets x 2 reps

Running

600m run

2 minutes rest

4x

WOD

EMOM 10

3 Deadlifts (315lbs/205lbs)

*no drop

POST LOAD AND EXTRA CREDIT TO COMMENTS