Saturday- March 23, 2013

warm up

450m run

then...

"Cindy"

3x

EMOM 10

3 power cleans

*athletes choose weight

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Rack Pulls (conventional)

*work up to a heavy triple

Good Mornings

3-5 sets x 3-5 reps

Accessory Work

Poor Mans GHRs

5 sets

-Stiff Leg Deadlifts

3 sets x 15-20 reps

-Reverse Hypers

4 sets x 8-10 reps

-Ab Wheels

3 sets

*add weight

Endurance

800m run

3 minutes rest

2x

Row

5000m row

Swim

1600m swim