Tuesday- January 8, 2013

Clint Darden

warm up

450m run

then...

3 rounds of "Cindy"

AMRAP 12

200m run

8 squat snatches (95lbs/65lbs)

20 double unders

POST LOAD TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Giant Cambered Squats
6 sets x 3 reps

75% Straight Weight

*No Box

**Chucks

***Rock Bottom

Deficit Deathlifts

8 sets x 1 rep 

 70% Straight Weight

Accessory Work

-GHRs

3 sets

-Poor Mans GHR

2 sets 

-Reverse Hypers

3 sets x 10 reps

Endurance
400m run
1:30 rest
6x

Row
13 minutes with splits held at 2:00/2:15 (male/female)

Swim
25m swim
1:30 rest
10x