Tuesday- October 29, 2013

warm up

450m run

 then...

5 knee jumps

5 push ups

8 pass throughs

6x

WOD

Power Clean (155,105)

Front Squat

Jerk

1,2,3,4...of each.

Score is how high you climb in 8mins

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Week 3

-Dynamic Effort Lower

Box Squat 

15"

60% + bands

Manta Ray

9 sets x 2 reps

-Deficit Sumo Speed Pulls

55%

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