Sunday- February 17, 2013

warm up

450m run

then...

"Cindy"

2 rounds 

warm up to weight

WOD

                                                                      AMRAP 20

5 Power cleans (145lbs / 65kg)

10 Toes to bar

15 Wall balls (20lbs to 10' target)

POST SCORE TO COMMENTS

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ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

High Box (16"-18")

Straight Bar

Straight Weight

75%

6 sets x 2 reps

Rest as needed

-Chair Deads

2 pulls, on third pull 2 second count then stand up!

3-5 sets to get a heavy set (heavier than last time)

-Dimel Deads (knee to lock out)

3 sets x 30 reps

-GHRs

3 sets x what you got (weight added as needed)

Concentrate on keeping your body in a straight line

Endurance

200m sprint

1:30 rest

12x