Tuesday- March 19, 2013

warm up

450m run

then...

"Cindy"

4x

AMRAP 10

7 burpees

5 thrusters (135lbs/95lbs)

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" box

Giant Cambered Bar

55% + bands

12 sets x 2 reps

Sumo Pulls

50% + band

6 sets x 1 rep

Accessory Work

Poor Mans GHRs

5 sets

-Reverse Hypers

4 sets x 8-10 reps

-Ab Wheels

3 sets

Endurance

200m run

1:20 rest

6x

Row

500m row

1:20 rest

3x

Swim

800m swim

3 minutes rest

2x