Saturday- March 2, 2013

warm up

8 knee jumps

8 pass throughs

8 hip raises

200m run

3x

WOD

5 deadlifts (275lbs/185lbs)

10 burpees

5 rounds

3 minutes rest

30 clean & jerks (135lbs/95lbs)

For time

POST SCORE TO COMMENTS

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ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

Max Effort Lower
Front Squat Harness to Low Box
5 sets x 2 reps

Conventional Deads
5 sets x 3 reps

Accessory Work
 Reverse Hypers

3 sets x 15-20 reps

-GHRs

3-5 sets x WHAT YOU NEED (weight added as needed)

Concentrate on keeping your body in a straight line

*time allowing
-weighted sit ups
-scapula rows
-side bends

Endurance

600m run

1:30 rest

5x