November 12, 2013

warm up

450m run

then..

5 knee jumps

8 pass throughs

8 walking lunges

5x

WOD

As many reps in 10 minutes of:

7 front squat (135lbs/95lbs)

7 pullups

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Floor Press

*Slang It 

-Close Grip Bench

3-5 sets

 Laying Extensions

4 sets 

H.A.P

-Dumbbell Bench

3 sets

-100 Face Pulls

-ABS

Endurance 

400m run 

3x 

Row

500m row 

3x

Swim

400m swim

3x