Saturday- November 2, 2013

warm up

450m run

then...

8 squats

8 pass throughs 

3 strict pull ups

7x

AMRAP 12

7 Snatch grip deadlifts  (135lbs / 95lbs)

5 Hang power snatch (135lbs / (95lbs)

3 Overhead squats (135lbs / 95lbs)

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

- Squat Mornings

Cambered Bar

Straight Weight

-Rack Pulls with bands

H.A.P

-GHRs

4 sets

-Reverse Hypers

4 sets

-Banded Leg Curls

100 - 150 reps

-ABS

Endurance

800m run

3min rest 

3x

Row

1000m row 

3min rest 

2x 

Swim

800m swim

4min rest 

2x