Tuesday- February 5, 2013

warm up

450m run

then...

"Cindy"

4x

*CHOOSE ONE FROM BELOW*

WOD A

100 double unders

10 power cleans (135lbs / 95lbs)

200m run

75 double unders

10 power cleans (135lbs / 95lbs)

200m run

50 double unders

10 power cleans (135lbs / 95lbs)

200m run

For time

WOD B

75 double unders

10 power cleans (115lbs / 80lbs)

200m run

50 double unders

10 power cleans (115lbs / 80lbs)

200m run

25 double unders

10 power cleans (115lbs / 80lbs)

200m run

For time

WOD C

50 double unders

10 power cleans (95lbs / 65lbs)

200m run

25 double unders

10 power cleans (95lbs / 65lbs)

200m run

25 double unders

10 power cleans (95lbs / 65lbs)

200m run

For time

POST SCORE TO COMMENT

=======================

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

14" box

Cambered Bar

55% + bands

12 sets x 2 reps

-Speed Pulls

50% + 25% band

6 sets x 1 rep

Accessory Work

-Leg Curls With Ankle Weight (20lbs/8lbs)

1 set x 100 reps

-Reverse Hypers

3 sets x 6-10

H.A.P

Optional

-GHR

Endurance

200m sprint

1:30 rest

8x

Row

Jamo Row Hell

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

Swim

50m sprint

1 minute rest

6x