Saturday- December 15, 2012

warm up
450m  run
then...
6 laying hand kicks
3 burpees
3x

WOD

AMRAP in 3 minutes of:

4 One-legged Squats

5 Power Cleans

6 push ups

Repeat above cycle 5 times, resting 1 minute between.

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CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside
Dynamic Lower
12 sets x 2 reps
50% + bands
12" box

Speed Pulls
Sumo stance
50% + bands
8 sets x 1 rep

Accessory Work
Poor mans GHR
5 sets x 7 reps
banded good mornings
1 set x 100 reps

Endurance
200m run
1 minute rest
8x

Row

9 minutes

Hold splits under 2:00 per 500m

Swim
800m swim
3 minutes rest
2x