Saturday- December 21, 2013

warm up

450m run

then...

10 pass throughs

10 walking lunges 

100m run

5x

WOD

AMRAP 5
Bodyweight squat clean

POST SCORE TO COMMENTS

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

-Sumo Deadlift + chains

Front Squat
-3 sets x 5 reps (225lbs/155lbs)
*from the floor

-KB Deadlift / Squat + band
3 sets x 20 reps

-GHRs
4 sets

-Reverse Hypers
3 sets x 30 reps