Saturday- April 13, 2013

warm up

450m run

then...

5 chest to bar pull ups

10 hand release push ups

15 squats

3x

WOD

Five rounds, 1 min on & 1 min off:

2 Power snatches (95lbs/65lbs)

4 Lateral burpees

*Rounds and reps will be your score

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Box Squats

16" box

Straight Bar

70% + bands (new max)

5-6 sets x 1-2

-Sumo Pulls

60 +% + band

12 sets x 2 reps

Accessory Work

GHRs

3-5 sets

-Reverse Hypers

5 sets x 8-10 reps

Endurance

400m run

2:00 rest

4x

Row

500m row

2:00 rest

4x

Swim

1400m swim