Tuesday- January 22, 2013

warm up

450m run

then...

"Cindy"

3 rounds

WOD

3 minutes to complete

25 Burpees

Max reps power cleans (155lbs/105lbs) 

1 minute rest

3 rounds

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

60%+ chains

16" box

Dave Draper Squat Device

10 sets x 2 rep

Deadlifts

Speed Pulls

45% Bar Weight + Chain

10 sets x 2 reps

Accessory Work

-Reverse Hypers

2 sets x 20 reps

-Poor Mans GHR

1 set max reps

Endurance

1000m run

3 minutes rest

2x

Row

Jamo row hell

14 minutes with splits held at 2:00/2:15