Saturday- October 26, 2013

warm up

450m run

then...

3 burpees

7 push ups

10 squats

5x

WOD

10min AMRAP of:

60 Bar-facing burpees

30 Overhead squats (135lbs/95lbs)

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

ME Lower

Box Squat

15" box

Straight Bar + weight releasers

-Block Pulls

-GHRs

4 sets

-Reverse Hypers

4 sets

-Ankle Weight Leg Curls

Endurance

800m run

3min rest 

3x

Row

1000m row 

3min rest 

2x 

Swim

800m swim

4min rest 

2x