Saturday- March 16, 2013

warm up

450m run

then...

"Cindy"

3x

WOD

21-15-9

Thrusters (115/85)

Power Clean (115/85)

For time

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Box Squats

16" box
Dave Draper Squat Devise 

50% + heavy bands

6 sets x 2 reps

Hack Squats
3-5 sets x 3-5 reps

Accessory Work

-Reverse Hypers

4 sets x 10-12 reps

-GHR

5 sets (bodyweight)

-Banded Good Mornings
3 set x 25 reps

Endurance

200m sprint

1:00 rest

5x

Row
500m
1 minute rest
4x

Swim

200m swim
1 minute rest
4x