Tuesday- December 4, 2012

warm up

450m run

then...

4 putting on your shorts

5 broad jumps

3x

WOD

  AMRAP 9

5 Front Squats (165lbs/115lbs)

5 Push Jerks  (165lbs/115lbs)

35 Double Unders

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Max Effort Bench

1 board press with chain

Grenade Chain Triceps Extensions

4 sets x 8- 12 reps

3 Supersets of:

5 plyo push ups

10 standing triceps extensions

15 reverse band triceps press downs

Endurance

100m sprint

1 minute rest

10x

Row

100m sprint

1 minute rest

10x

Swim

100m sprint

1 minute rest

6x