Tuesday- April 23, 2013

warm up

450m run

then...

30 second handstand hold

30 second squats

5x

WOD

4 ground to overhead (155lbs / 110lbs)

8 burpees

16 air squats

32 double unders

5 rounds for time

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" box

Safety Squat Bar

50% + bands

12 sets x 2 reps

-Rack Pulls
50% + bands (new band tension)

8 sets x 1 rep
6 pins up, 7 wide band

Accessory Work

Deficit Stiff Legged Deadlifts
3 sets x 12-20 reps (135lbs/95lbs)

-Ankle weight leg curls

1 set x 100 reps

-Full Stop Reverse Hypers

3 sets x 10 reps

-ABS

Endurance

200m run

2:00 rest

5x

Row

2500m row

Swim

400m swim

2 minutes rest

3x