Saturday- March 30, 2013

warm up

450m run

then...

"Burpee Cindy"

3x

WOD

12 deadlifts (135lbs / 95lbs)

12 burpees

4 rounds

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" box

Straight Bar

60% + bands (new max)

6 sets x 2 reps

-Sumo Pulls

50% + band

8 sets x 1 rep

Accessory Work

-Poor Mans Assisted GHRs

5 sets

-Reverse Hypers

5 sets x 8-10 reps

-Standing Ab Work

3 sets x 6-10 reps

Extra

-Ab Wheel 

3 sets

-Ankle Weight Leg Curls

3 sets x 50 reps

Endurance

400m run

2:00 rest

4x

Row

500m row

2:00 rest

4x

Swim

1400m swim