Tuesday- June 18, 2013

warm up

450m run

then...

5 push ups

5 pass throughs

7 squats

4 spidermans

5x

AMRAP 10

200m Run

5- kb/dumbbell snatch (R arm)

5- kb/dumbell snatch (L arm)

*athletes choose weight

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Olympic Squats

5 sets x 2 reps

Straight Bar

50% Straight Weight

Raw, Rock Bottom, Oly Shoes

*following every squat set do 20 double unders

-Ankle Weight Leg Curls

2-3 sets high reps

*try to get high consecutive reps 

Endurance

600m run

3 minutes rest

3x

Row

700m row

2 minutes rest

3x

Swim

800m swim

5 minutes rest

2x