Saturday- December 1, 2012

The Man

450m run
then...

3 inchworm push ups

10 walking lunges

3x

WOD

Complete as many rounds as possible in 15 minutes of:

3 squat snatchs (135lbs/85lbs)

Then two rounds of the following:

3 C2B Pull-ups

6 Hand release push-ups

20 double unders 

Westside

Dynamic Effort

10 sets x 2 reps EMOM

50% + bands

12" box

Dimel Deadlifts

3 sets x 20 reps

Accessory Work

-Poor Mans GHR

5 sets x 5 reps

-DB knee jumps

3 sets x 5 reps

100 ankle weight leg curls

Endurance
1 mile run
for time
*max effort

Row
2500m row

Swim
1400m swim
for time