Saturday- August 3, 2013

warm up

450m run 

then...

5 T2B

10 squats

4 spidermans

4x

WOD

5 pull ups

10 power cleans (135lbs/95lbs)

15 squats

3 rounds for time

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

Max Effort

Box Squats + chain 

15" box

5 sets x 2-3 reps

*ascending weight

Sumo Deathlifts

6 sets x 1 rep

Reverse Hypers

3 sets

H.A.P

GHRs

3 sets

ABS

Endurance

800m run

2x

*rest as needed

Row

1000m row

2x

*rest as needed

Swim

800m swim

2x

*rest as needed