Tuesday- February 12, 2013

warm up

450m run

then...

20' bear crawl

7 pause squats

4 spidermans

3x

WOD

Three rounds for time of:

50 Double-unders

25 Wallballs (20lb/14lb) 

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

14" box

Cambered Bar

60% + bands

10 sets x 2 reps

-Speed Pulls

55% + 25% band

5 sets x 1 rep

Accessory Work

-Reverse Hypers

4 sets x 6-10

H.A.P

-Weighted GHR

3 sets

Back Extensions

2 sets x 50 reps

Endurance

200m sprint

1:30 rest

10x

Row

Jamo Row Hell

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

Swim

100m sprint

1 minute rest

8x