Tuesday June 25, 2013

warm up

450m run

then...

7 toes to bar

7 squats

7 pass throughs

6 spidermans

4x

WOD

3 Rounds

     10 reps Heavy Thrusters (155lbs/105lbs)

     30 reps Hand Release Push-ups

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

-Box Squats

12 sets x 2 reps

40% +  heavy chains

14" box

-Sumo Speed Pulls

6 sets x 2 reps

50% + bands

-Reverse Hypers

3 sets x 15 reps

-GHRs

3 sets

-ABS

Endurance

600m run

3 minutes rest

3x

Row

700m row

3 minutes rest

3x

Swim

800m swim

5 minutes rest

2x