Saturday- January 26, 2013

warm up

450m run

then...

3 strict pull ups

5 burpee knee jumps

4x

AMRAP 14

10 burpees

8 snatch balance (75/45)

25' handstand walk

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Good Morning Box Squats 

8 sets x 2 reps
SSB (Safety Squat Bar)
15" box
Ascending weight

Sumo Seated Deadlifts

8 sets x 1 rep

*1 rep equals two seated pulls then on third

 pull 2 second hold then hips through to lockout

**technique will dictate the weight

Accessory Work

-GHRs/Poor Mans

3 sets x 5 reps

*add weight if possible 

-Reverse Hypers

2 sets x 20 reps

-Weighted Sit Ups

3 sets x 20 reps

Endurance
50m sprint
walk to start as rest
10x

Row
Jamo row hell
15 minutes with splits held at 2:00/2:15