Tuesday- March 5, 2013

warm up

450m run

then...

8 spidermans

4 knee jumps

5 pass throughs

3x

AMRAP 7

5 power cleans (135/95)

5 front squats

5 burpees

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% + chains

10 sets x 2 reps

Conventional Speed Pulls

50% + 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

Row

Jamo Row Hell

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

Swim

800m swim