Wednesday- December 11, 2013

warm up

450m run

then...

4 knee jumps

5 broad jumps

5x

WOD

  AMRAP 9

5 Front Squats (165lbs/115lbs)

5 Push Jerks  (165lbs/115lbs)

35 Double Unders

POST SCORE TO COMMENTS

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

Extra Credit

Westside

Max Effort Bench

1 board press with chain

-Grenade Chain Triceps Extensions

4 sets x 8- 12 reps

-3 Supersets of:

5 plyo push ups

10 standing triceps extensions

15 reverse band triceps press downs

*high reps

Endurance

200m sprint

1:30 minute rest

10x

Row

250m sprint

1 minute rest

10x

Swim

200m sprint

1:30 minute rest

6x