Saturday- January 18, , 2014

Graham getting down!!!

warm up

450m run

then...

10 squats

5 push ups

4 spidermans

4 mountain climbers

3x

AMRAP 10

7 thrusters (155lbs/105lbs)

7 burpees

POST TIME TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE FROM BELOW

EXTRA CREDIT

Westside

 Max Effort Lower
-Box Squats to foam
Cambered Bar
Straight Weight

-Snatch Grip Deadlifts
3-5 sets
*Oly Shoes

-Banded DB Dimmel Deads
1 set x 25 reps (35lbs/20lbs)

-KB Box Deadlifts
1 set x 20 reps

-KB Box Squats
1 set x 20 reps

-Box Band Squats
1 set x 25 reps

-Reverse Hypers
3 sets

-ABS

Endurance

1 mile run

for time

Row

2500m row

for time

Swim

1600m swim

for time