Saturday- December 7, 2013

warm up

450m run

then...

3 burpee broad jumps

8 OHS

3x

WOD

AMRAP 7

3 Power Clean (185lbs/135lbs)

6 Push Ups

9 Air Squats 

POST TIME TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Max Effort Lower

Box Squats + Chains

15' box

Straight Bar

5 sets x 2 reps


-Sumo Pulls
70% + bands
3-5 sets x 1 rep

-KB Box Deads/Squats

3 sets x 20-30 reps

-GHRs

4 sets

-Reverse Hypers

4 sets

-ABS

Endurance

600m run

2 minutes rest

3x

Row

5 minutes with splits held at 2:00/2:15

Swim

800m swim