Saturday- November 22, 2013

warm up

450m run

then...

5 toes to bar

7 push ups

9 squats

7x

AMRAP 5
135lbs/95lbs

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

3 minutes rest

AMRAP 5

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

2 minutes

AMRAP 5

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

1 minute

AMRAP 5

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Box Squats 

15" box + foam

Cambered Bar

-Sumo Pulls

405lbs x reps

Girls- 225lbs x reps

KB Box Deads/Squats

2 sets x 20-30 reps

-GHRs

4 sets

-Reverse Hypers

4 sets

-ABS

Endurance

100m sprint

8x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x