Saturday- June 8, 2013

warm up

450m run

then...

5 toes to bar

8 dynamic toe touches

8 spidermans

3x

WOD

For Time:

10 Front Squats (135/95)

20 Burpees

10 Front Squats (135/95)

20 Burpees

10 Front Squats (135/95)

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

-Find Your Max Front Squat

-Sumo Deathlifts

3 sets x 3 reps

*reset every rep

Reverse Hypers

4 sets

H.A.P

Endurance

50m sprint

walk to start as rest

10x

Row

100m sprint

1 minute rest10x

Swim

100m sprint

1 minute rest

10x