Wednesday- October 2, 2013

warm up

450m run

then...

30 burpees

AMRAP 7

3 thrusters (95lbs/65lbs)

3 toes to bar

6 thrusters

6 toes to bar

9 thrusters

9 toes to bar

etc, etc, etc

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

ME Upper

Max Single off Pins

Plyo Push Ups

5 sets

*add weight if possible

Hand Stand Walks

3 sets

Bent Over Laterals

3 sets

Face Pulls

100 reps

Endurance

50m sprint

10x

Walk to start as rest

Row

100m sprint

1 minute rest

10x

Swim

100m sprint

1 minute rest

10x