Tuesday- February 19, 2013

warm up

450m run

then...

"Cindy"

4x

WOD

AMRAP 3

Burpees

10 seconds rest

AMRAP 3

Clean & Jerk (155lbs/105lbs)

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

13" box
Straight Bar

50% + chains

12 sets x 2 reps

-Speed Pulls

30% + 30% band

8 sets x 1 rep

Accessory Work

-Reverse Hypers

4 sets x 6-10

H.A.P

-GHR

3 sets

Banded Leg Curls

2 sets x 50 reps

Endurance

400m sprint

1:30 rest

10x

Row

Jamo Row Hell

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

Swim

200m sprint

1:30 minute rest

6x