December 4, 2013

warm up
450m run
then...
4 cartwheels
10 walking lunges
4 pass throughs
4 rounds

AMRAP 7
5 thrusters (135lbs/95lbs)
20 double unders

POST ROUNDS TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside

Max Effort Upper
-D-Rod will let us know

-Laying triceps extensions

5 sets x 2 reps

-3 super sets of:

-8 plyo push ups
+

-20 laying extensions
=

-max reps bar dips


Endurance
500m run
2 minutes rest
5x

Row
100m sprint
:30 rest
8x

Swim
800m swim
2 minutes rest
2x