Tuesday- November 5, 2013

warm up

then...

8 toes to bar

8 push ups

8 squats

7x

AMRAP 10

7 Toes to bar

7 Power snatches (75lbs/45lbs)

7 Thrusters (75lbs/45lbs)

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Week 4

-Dynamic Effort Lower

Box Squats

14"

50% + bands + chains

Safety Squat Bar 

12 sets x 2 reps

-Deficit Sumo Speed Pulls

60%

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