Tuesday- March 12, 2013

warm up

450m run

then...

"Cindy"

3x

WOD

Complete as many rounds as possible in 10 minutes of:

185 pound Deadlift, 5 reps

Sprint 100m

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

14" box
Safety Squat Bar

50% + bands

12 sets x 2 reps

Sumo Pulls

60% + 200lbs band

6 sets x 1 rep

Accessory Work

Back Extensions

3 sets x 20 reps with vest

Poor Mans GHRs

5 sets

-Reverse Hypers

4 sets x 10-12 reps

Endurance

1 mile run
for time

Row

Jamo Row Hell

20 minutes with splits held at 2:00/2:15

Swim
1400m swim