Tuesday- February 26, 2013

warm up

450m run
then...

5 pull ups

10 push ups

8 burpees

3x

WOD

12-9-6-3

Power snatch (95/65)

Burpees

For time

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" box
Straight Bar

55% + chains

12 sets x 2 reps

Conventional Speed Pulls

50% + 30% band

8 sets x 1 rep

Accessory Work

-Reverse Hypers

4 sets x 10-12 reps

H.A.P

-GHR

3 sets

Back Extensions

2 sets x 50 reps

Endurance

500m sprint

1:00 rest

4x

Row

Jamo Row Hell

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

Swim

100m sprint

:30 rest

10x