Tuesday- December 24, 2013

warm up

450m run

then…

8 toes to bar

10 push ups

15 squats

5x 

WOD

5 Rounds

7 Hang squat cleans (135lbs/95lbs)

25 double unders (60 singles)

POST SCORE TO COMMENTS

---------------------------------------------------------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Week 9

-Dynamic Effort Lower

Box Squats

15" box

Straight Bar

60% + chains 

10 sets x 2 reps

Sumo Deathlifts 

50% + bands

10 sets x 1 rep

-Dimel Deads

4 sets x 30 reps

Reverse Hyper Leg Curls

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