Tuesday- September 3, 2013

warm up

450m run

then...

7 toes to bar

7 push ups

7 squats

6x

WOD

7 push jerks (155lbs/105lbs)

7 chest to bar pull ups

7 burpees

Seven rounds for time

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

-Week 5-

Dynamic Effort

-Box Squats

14" box

55% + bands

Safety Squat Bar

15 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