Saturday- November 16, 2013

warm up

450m run

then...

5 burpees

10 push ups

15 squats

5x

WOD

135lbs/95lbs

1 minute work

20 seconds rest

-hand release push up

-power cleans

-burpees

-snatches

-pull ups

-back squats

-straight legged sit up

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Box Squats + chain

14" box

-Rack Pulls 

H.A.P

-GHRs

4 sets

-Reverse Hypers

4 sets

-Banded Leg Curls

100 - 150 reps

-ABS

Endurance

100m sprint

8x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x