Saturday- February 9 2013

warm up

450m run

then...

10 mountain climbers

30 double unders (40 seconds DU attempts)

4x

WOD

100 pull ups

100 KBS (53lbs/35lbs)

100 double unders

100 OHS (95lbs/65lbs)

For time

POST SCORE TO COMMENT

=======================

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Box Squats

14" box

Straight Bar

70% + bands

6 sets x 2 reps

-Sumo Speed Pulls

55% + 25% band

5 sets x 1 rep

Accessory Work

-Reverse Hypers

3 sets x 6-10

H.A.P

-GHR

4 sets

-Banded Good Mornings

1 set x 100 reps (unbroken)

Endurance

50m sprint

walk to start as rest

10x

Row

17 minutes with splits held at (2:00/2:15)

Swim

25m sprint

1 minute rest

10x