Saturday- December 29, 2012

warm up

450m run

then...

10 squats

5 push ups

4 spidermans

2 mountain climbers

3x

AMRAP 10

7 thrusters (155lbs/105lbs)

7 burpees

POST TIME TO COMMENTS

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CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside

 Max Effort Lower

Zercher Squats sets of 3 reps

Accessory Work

-Weighted Side Bends 3 sets x 10 reps

-Reverse Hypers 4 sets x 10 reps

-Hanging Leg Raises 5 sets x 10 reps with light weight

*Weighted Pull Ups

*time permitting 

Endurance

1 mile run

for time

Row

2500m row

for time

Swim

1600m swim

for time