Tuesday- December 10, 2013

warm up

200m run

5 burpees

4 spidermans

5x

WOD

"Running Cindy"

AMRAP 20

450m run

5 pull ups

10 push ups

15 squats

POST TIME TO COMMENTS

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Extra Credit

Westside

Week 7

-Dynamic Effort Lower

Box Squats

14" box

Safety Squat Bar

50% + chains 

12 sets x 2 reps

- Sumo Speed Pulls (One Mat)

40%+ bands

8 sets x 1 rep

-KB Box Deads Alt Squat

3 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