Tuesday- April 30, 2013

warm up

450m run

then...

10 squats

10 pass throughs

10 push ups

3x

WOD

15 minutes to complete

50 Power Cleans (185lbs/135lbs)

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" box

Cambered Bar

55% + chains

12 sets x 2 reps

-Sumo Pulls

55% + bands 

8 sets x 1 rep

Accessory Work

-Good Mornings

2 sets x 20 reps (135lbs/95lbs)

-GHRs

4 sets

- Reverse Hypers

5 sets x 8 reps

-Ankle weight leg curls

1 set x 100 reps

-ABS

Endurance

400m run

2:00 rest

3x

Row

1200m row

Swim

400m swim

2 minutes rest

3x