Tuesday- October 15, 2013

warm up

450m run

then...

5 toes to bar

6 burpees

7 knee jumps

4x

AMRAP 5

 1 Squat Clean (165lbs/110 lbs)

1 Jerk (165lbs/110lbs)

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

-Low Box Squat 

SSB (bar only)

1 set x 20 reps

-Dynamic Effort Lower

Box Squat 

14"

50% + bands

Cambered Bar

12 sets x 2 reps

-Sumo DeathLifts 

60% + bands

12 sets x 1 rep

-GHRs 

4 sets

-Reverse Hypers

4 sets 

ABS 

Endurance

50m sprint

10x

Walk to start as rest

Row

100m sprint

1 minute rest

10x

Swim

100m sprint

1 minute rest

10x