Tuesday-Janurary 15, 2013

warm up
450m run
then...
2  rounds of "Cindy"
*F.A.P
*Fast As Possible

WOD
10 OHS (135lbs/95lbs)
10 burpees
3 rounds for time

POST TIME TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

55%+ chains

14" box

Dave Draper Squat Device

12 sets x 2 rep

Deadlifts
Speed Pulls

45% Bar Weight + 50% Band Weight

10 sets x 2 reps

Reverse Hypers

5 sets x 12 reps

Ankle Weight Leg Curls

50 reps each leg

Endurance

Jamo Row Hell Only

14 minutes with splits help between 2:00/2:15 (male/female)