Tuesday- July 16, 2013

Warm Up

450m Run

then...

5 toes to bar

10 squats

100m run

5x

WOD

8 deadlift (225lbs/155lbs)

8 burpees

20 double unders

5 rounds for time

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

Dynamic Lower

-Box Squats

14"box

55%+chains

Front Squats

5 sets x 2 reps

Back Squats

5 sets x 2 reps

-Sumo Speed Pulls

8 sets x 1 reps

50% + bands

-Reverse Hypers

4 sets 

-GHRs

4 sets

-ABS

Endurance

450m sprint

4x

*rest as needed

Row

500m row

5x

*rest as needed

Swim

400m swim

5x

*rest as needed