Tuesday- August 13, 2013

warm up

450m run

then...

"Cindy"

6x

WOD

Ten rounds for time of:

7 burpees

7 knees to elbows

*sub one 7 rounds

**sub two 5 rounds

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Westside
Week 2

Dynamic Effort

Box Squats

14" box

55% + Chain

Safety Squat Bar

12 sets x 2 reps

Sumo Speed Pulls

55%

6 sets x 1 rep

GHR's

3 sets

-Reverse Hypers

3 sets

-ABS

Endurance

200m run

6x

*rest as needed

Row

250m row

6x

*rest as needed

Swim

200m swim

6x

*rest as needed