Tuesday- February 24, 2014

Warm Up

450m Run

then...

5 Squats

10 Pass Throughs

15 Dynamic Toe Touches

3x

WOD

AMRAP 10

5 Burpee Broad Jumps

12 Walking Lunges

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Week 9

-Reverse Hypers

3 sets 

-Dynamic Effort Lower

Box Squats

15" box

Straight Bar

45% + chains

12 sets x 2 reps

-Sumo Pulls + bands
6 sets x 1 reps

-Conventional Pulls + bands
6 sets x 1 reps

-Banded Dimmels
5 sets x 10 reps

-GHRs 

3 sets

-Reverse Hypers
3 sets

ABS

-AB Wheel

-Static ABS

-Back Extensions

Endurance

100m sprint

10x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x