Tuesday- January 7, 2014

warm up

450m run

then…

8 toes to bar

10 push ups

15 squats

6x

WOD

21 power snatch (75lbs/45lbs)

100m run

15 power snatch

100m run

9 power snatch

100m run

15 power snatch

100m run

21 power snatch

For time

*WOD courtesy of Pat Sherwood

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Extra Credit

Westside

Week 2

-Dynamic Effort Lower

Box Squats

15" box

Straight Bar

55% + chains  + bands

10 sets x 2 reps

-Sumo Deathlifts  + bands

8 sets x 1 rep

-Dimel Deads

2-3 sets x 20 reps

-Reverse Hyper Leg Curls

3 sets x 20 reps

-GHRs 

3 sets

-Reverse Hypers

3 sets 

ABS

-3 sets AB Wheel

-3 sets static ABS

-5 sets back extensions

Endurance

100m sprint

10x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x