Thursday-September 6, 2012

warm up

200m run

4 slow push ups

5 slow perfect squats 

4x

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside

20 rep squats (unbroken)

40% 1RM

be sure to warm up

Olympic

Power Snatch + Snatch + OHS + Snatch Push Press

3 sets x 1

H.A.P (Heavy As Possible)

Endurance  

*choose one*

1) Run 

600m

2 minutes rest

4x

2) Airdyne

20 seconds on, 10 seconds off

8x

3) Row

1500m

2 minutes rest

2x

Swim 

100m

2 minutes rest

8x

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WOD 

10-9-8-7-6-5-4-3-2-1

-70/53 kettlebell swings

-pushups

-air squats

*CrossFit Mean Streets*

POST TIME AND EXTRA CREDIT TO COMMENTS