Tuesday- September 10, 2013

warm up

450m run

then...

7 toes to bar

5 push up

7 squats

6x

WOD

21-15-9

Thrusters (115lbs/85lbs)

Power Clean (115lbs/85lbs)

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

-Week 6-

Dynamic Effort

-Box Squats

15" box

60% + bands

Straight Bar

10 sets x 2 reps

Sumo Speed Pulls

3 mats

50% + bands

6 sets x 2 reps

-GHR's

3 sets

-Reverse Hypers

3 sets

-ABS

Endurance

100m run

10x

*rest as needed

Row

100m row

10x

*rest as needed

Swim

100m swim

10x

*rest as needed