Sunday-September 9, 2012

warm up

200m run

4x

then...

21' handstand walk

10 mountain climbers

3x

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside

Arched Back Good Mornings

6 sets x 2 reps

H.A.P (Heavy As Possible)

Olympic

rest day

Endurance

*choose one*

1) Run

1 mile 

2) Row

100m

1 minute rest

8x

3) Airdyne

max calories in 10 minutes

even minutes hard

odd minutes easy 

4) Swim

800m

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WOD

4 Chest-to-bar, toes-to-bar

7 squat clean thrusters (115lbs/75lbs)
5 rounds for time

*A single rep of chest-to-bar, toes-to-bar is one chest-to-bar pull-up followed by a toes-to-bar

POST TIME AND EXTRA CREDIT TO COMMENTS