Tuesday- August 27, 2013

warm up

450m run

then...

10 push ups

15 squats

5x

WOD

50 thrusters for time (95lbs/65lbs)

*7 burpees for every time bar is dropped

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

-Week 4-

Dynamic Effort

Box Squats

12" box

50% + Chain

Cambered Bar

10 sets x 2 reps

-Sumo Speed Pulls

60%

10 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