Jamo Saturday May 18, 2013

Jamo Regionals Prep

warm up

400m run

then...

8 spidermans

10 pass throughs

10 squats

3x

Morning

WOD

15 thrusters

30 double unders 

4 rounds for time

Afternoon

WOD

15 thrusters

30 double unders 

4 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

Bow Bar

50% +  chains

8 sets x 2 reps

-Conventional Pulls / Sumo Mash Up

50% + chains

8 sets x 2 rep

1 sumo, 1 conventional each set

Accessory Work

-Dimel Deathlifts

225lbs x 10 reps

-GHRs

4 sets

- Reverse Hypers

5 sets x 8 reps

-Ankle weight leg curls

2 sets x 50 reps

-ABS