Tuesday- August 5, 2013

warm up

450m run

then...

8 toes to bar

8 pass throughs

8 squats

5x

WOD

 21-15-9

Back Squat (185lbs/135lbs)

Swing (53lbs/35lbs)

*weight taken from the floor

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

Dynamic Effort

Box Squats

15" box

50% + Chain

Cambered Bar 

12 sets x 2 reps

-Dimel Deadlifts

3 sets x 20 reps (225/95)

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