Saturday- January 5, 2013

Katie Hogan at CrossFit Fifty

warm up

450m run

then...
"Cindy"
3x

WOD

30 thrusters for time (175lbs/125lbs)
*15 minute cap
**scale as needed to(155lbs/105lbs), (135lbs/95lbs), or (115lbs/80lbs)

POST REPS TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside

Box Squats

14" box

Straight Bar

70% + chain + band

6-8 sets x 2 reps

*rest as needed

*add weight if you feel good!!!

Fat Gripz Deathlifts 

4 sets x 1 rep (black)

4 sets x 1 rep (red)

H.A.P

*double overhand grip only

Accessory Work

-Poor Mans GHR

3 sets x 8 reps

-Reverse Hyper

5 sets x 10 reps

Time permitting

Athlete's Choice

*Weighted pull ups

**Weighted sit ups

***Side bends

****Pull overs

Endurance

Rest Day