December 3, 2013

warm up

450m run

then...

7 toes to bar

7 push ups

7 dynamic toe touches

7 squats

5x

WOD

Death by KBS

* athletes choose weight

*15 min. time cap

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Week 6

-Dynamic Effort Lower

Box Squats

15" box

Straight Bar

60% + chains 

8 sets x 2 reps

- Sumo Speed Pulls (Three Mats)

40%+ bands

8 sets x 1 rep

-KB Box Deads Alt Squat

2 sets x 20 reps

-GHRs 

3 sets

-Reverse Hypers

3 sets 

-ABS 

Endurance

100m sprint

10x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x