Tuesday- October 22, 2013

warm up

450m run

then...

8 toes to bar

8 pass throughs

8 spidermans

5x

WOD

20 double unders

1 full snatch

8 rounds

*athletes choose weight

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Week 2

-Dynamic Effort Lower

Box Squat 

15"

55% + bands

Cambered Bar

10 sets x 2 reps

-O-Ring Busters

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