Tuesday- November 19, 2013

warm up

450m run

then...

8 toes to bar

8 push ups

8 squats

8x

WOD

3 Rounds for time:

• 10 Thrusters (95lbs/65 lbs)
• 
  
• 10 Burpees

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Westside

Week 5

-Dynamic Effort Lower

Box Squats

14"

55% + chains

Straight Bar 

12 sets x 2 reps

-Deficit Sumo Speed Pulls

55%

10 sets x 1 rep

-Glute Bridges

4 sets

-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