Thursday-September 20, 2012

warm up

100m run 

4x

then...

25 squats

10 kick backs

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EXTRA CREDIT

Westside

Glute Ham Raise w/ partner

5 sets x 5 reps

Strongman

Zercher Carry

100' carry or as far as possible

H.A.P (Heavy As Possible)

*weight taken from floor

Endurance

400m run

1 minute rest

100m run

1 minute rest

4x

Row

400m row

1 minute rest

100m row

1 minute rest

4x

Swim

Max distance in 20 minutes

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WOD

7 rounds for time of:

7 Chest to bar pull-ups

10 Wall balls (20/14)

7 Burpees

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