Tuesday- September 24, 2013

warm up

450m run

then...

7 toes to bar

7 squats

6x

AMRAP 10

5 thrusters (135lbs/95lbs)

10 burpees

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

-Week 8-

Dynamic Effort

-Box Squats

12" box

55% + bands

Straight Bar

10 sets x 2 reps

-Sumo Speed Pulls

2 mats

55% + bands

12 sets x 1 reps

-GHR's

5 sets

-Reverse Hypers

5 sets

-ABS

Endurance

200m run

8x

*rest as needed

Row

250m row

8x

*rest as needed

Swim

200m swim

8x

*rest as needed