Saturday, May 25, 2013

Warm Up

450m Run

then...

8 spidermans

10 Pass Throughs

10 Squats

3x

WOD

15 Thrusters (75/45)

30 Double Unders

4 Rounds for time

POST SCORE TO COMMENTS

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**AL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" Box

Straight Bar

50% + chains

8 sets x 2 reps

Conventional Pulls/ Sumo Mash Up

50% + chains

8 sets x 2 reps

1 sumo, 1 conventional each set

Accessory Work

Dimel Deadlifts

H.A.P. x 10 reps

*no more than 225lbs

GHRs

4 sets

Reverse Hypers

5 sets x 8 reps

Ankle weight leg curls

2 sets x 50 reps

ABs