Saturday- March 9, 2013

warm up
450m run
"Cindy"
3x

13.1
MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

45 pound Snatch, 30 reps

30 Burpees

75 pound Snatch, 30 reps

20 Burpees

100 pound Snatch, 30 reps

10 burpees

120 pound Snatch, as many reps as possible

or

WOD

20 Walking Lunges

200m Sprint

5 Rounds

POST SCORE TO COMMENTS

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

**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

1/2 Conventional Speed Pulls, 1/2 Sumo

55% + 30% band

8 sets x 1 rep

Accessory Work

-Reverse Hypers

4 sets x 10-12 reps

-GHR

5 sets (bodyweight)

Banded Good Mornings
1 set x 25 reps

Endurance

200m sprint

1:00 rest

5x

Swim

800m swim