Tuesday- March 26, 2013

warm up

450m run

then...

"Cindy"

3x

WOD

"Squat Clean Grace"

30 squat cleans (155lbs/105lbs)

For time

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" box

Straight Bar

60% + bands (old max)

10 sets x 2 reps

Sumo Pulls

60% + band

6 sets x 1 rep

Accessory Work

 GHRs

5 sets

-Reverse Hypers

4 sets x 8-10 reps

Standing Ab Work

3 sets x 6-10 reps

Ab Wheel 

3 sets

Endurance

100m run

1:00 rest

8x

Row

100m row

1:00 rest

8x

Swim

800m swim

3 minutes rest

2x