Saturday- November 30, 2013

warm up

450m run

then...

5 Burpees

10 Squats 

15 Dynamic Toe Touches

5x

WOD

10-9-8-7-6-5-4-3-2-1

Deadlift (135lbs/95lbs)

Push ups

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Seated Safety Squat  Bar Good Mornings

from Chains

-Sumo Pulls 

65% + bands

5 sets x 1 rep

-KB Box Deads/Squats

3 sets x 20-30 reps

-GHRs

4 sets

-Reverse Hypers

4 sets

-ABS

Endurance

600m run

2 minutes rest

3x

Row

11 minutes with splits held at 2:00/2:15

Swim

800m swim