Wednesday- December 12, 2012

warm up

100m run

:20 rest

8x

WOD
As many rounds as possible in 20 minutes
10 Deadlift 135/85
10 Bent over row
10 Floor Press

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside
Max Effort Lower
Rack Deadlift 
6" pin + heavy bands
3 reps per set when possible than go for max single

Barbell Rows
5 sets x 8 reps


Accessory Work
Weighted Sit Ups
3 sets x 20 reps


Accessory Work
Abductor/Adductor machine
50/50
*choose weight

Endurance
400m run
1 minute rest
5x

Row
100m row
:30 rest
6x

Swim
800m swim