Tuesday- June 11, 2013

warm up

450m run

then...

5 toes to bar

10 push ups

15 squats

3x

10 Push Jerks (135lbs, 95lbs)

10 Pull Ups

30 Double Unders

5 rounds for time

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Olympic Squats

12 sets x 1 reps

Straight Bar

60% Straight Weight

Raw, Rock Bottom, Oly Shoes

-Speed Pulls 

50% + bands

6 sets x 1 reps

Accessory Work

-Reverse Hypers

3 sets

-GHRs

3 sets

-Hanging Leg Raises

3 sets

Endurance

200m run

1:30 rest

6x

Row

2500m row

for time

Swim

1600m swim

for time