Tuesday-July 2, 2013

warm up

450m run

then...

"7 toes to bar"

15 squats

3x

WOD

20 squats

3 rounds

*rest as needed

**ascending weight

***athletes choose weight

****weight starts from floor

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

-Box Squats

8 sets x 2 reps

45% +  heavy chains

12" box

-Sumo Speed Pulls

8 sets x 1 reps

55% + bands

-Reverse Hypers

3 sets x 15 reps

-GHRs

3 sets

-ABS

Endurance

100m run

1 minute rest

10x

Row

100m row

1 minute rest

12x

Swim

100m swim

1 minute rest

10x