Wednesday- December 5, 2012

warm up

200m run

2x

then...

6 mountain climbers

8 pass throughs

3x

WOD

8 Rounds

12 Wall Ball Shots

12 Swings

For time

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

1) Westside

Max Effort Lower

Box Squat 

14" box with Safety Squat Bar (SSB)

Good Mornings

4 sets x 6 reps

GHR

5 sets x 6 reps with weight (if you got it)

Weighted sit ups

3 sets x 20 reps

*athlete chooses weight

2) Endurance

400m run

1:30 rest

5x

3) Row

500m row

1:30 rest

4x

4) Swim

500m swim

2 minutes rest

3x

*EXTRA PLUS*

TO BE DONE ON YOUR OWN

 OUTSIDE OF CLASS TIMES

-straight leg sit ups with weight

-high rep crunches

-dumbbell side bends
-chest mobility
-soleus mobility
-mash biceps