Tuesday- April 2, 2013

warm up

450m run

then...

8 walking lunges

8 pass throughs

5 knee jumps

3x

AMRAP 7

12 OHS (75lbs/45lbs)

200m run

*first rep must be a full snatch

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

*Jamo & Cap

Westside

Dynamic Lower

Box Squats

14" box

Straight Bar

50% + bands (new max)

Jamo & Cap 

8 sets x 2 reps

Everybody Else

20 sets x 2 reps

-Sumo Pulls

50% + band

6 sets x 1 rep

Accessory Work

-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