Tuesday- December 17, 2013

warm up

450m run

then...

7 pvc thrusters

3 pull ups

5x

WOD

 AMRAP 12

7 Burpees

3 Clean & jerk (155lbs/105lbs)

7 KBS (53lbs/35lbs)

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Week 8

-Dynamic Effort Lower

Box Squats

14" box

Cambered Bar

55% + chains 

10 sets x 2 reps

-Dimel Deads
3 sets x 20 reps
245lbs/185lbs

-KB Box Deads / Alt Squat

2 sets x 30 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