Tuesday-September 4, 2012

warm up

450m run

then..

5 burpees

5 squat jumps

3x

**ALL EXTRA CREDIT IS OPTIONAL **

PICK ONE OR TWO FROM BELOW

Westside

Box Squats

12" box

70% + chains

8 sets x 2 reps

Olympic

Snatch

2 sets x 10 reps (unbroken)

50%

Endurance
*choose one from below*

1) Run-

 200m 

 2 min rest

8x

2) Row

  200m 

2 min rest

8x

3) Airdyne Sprints

10 calories

1 minute rest

5x

4) Swim 50m EMOM

10x

*inspired by CFE*

WOD

“Annie”

50-40-30-20-10 reps for time of:

Double unders

Sit-ups

POST TIME AND EXTRA CREDIT TO COMMENTS