Wednesday- November 28, 2012

warm up

450m run

then...

3 burpee broad jumps

8 OHS

3x

WOD

AMRAP 7

3 Power Clean (175lbs/125lbs)

6 Push Ups
9 Air Squats 

POST TIME TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Max Effort Lower

Max Effort Chain Arched Back Good Mornings

Find your 2-3 rep max

Accessory Work

True GHRs

3 sets x 10 reps

Banded Good Mornings

1 set x 100 reps

*alternate arched and round back

Endurance

50m sprint

walk to start as rest

10x

Row

150m row

:30 rest

8x

Swim

100m

1 minute rest

6x