Saturday- May 4, 2013

warm up

"Cindy"

6x

"Isabelle"

30 Snatches (135lbs / 95lbs)

for time

12 minutes rest

1000 Meter Run

3 Rounds For Time:

10 Clean and Jerks (135, 95)

10 Chest to Bar Pull Ups

10 Burpees

1000 Meter Run

12 minutes rest

5 deadlifts

10 burpees

5 rounds

*IF YOU ARE DOING FULL WOD ABOVE NO WESTSIDE WILL BE DONE!!!!!!!

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Free Deep Squats

3-5 sets x 1-3 reps

Straight Weight

*get some work in!!!

-Deathlifts

 O-Ring Busters

3-5 sets

Accessory Work

-Dimel Deads

3 sets x 8-10 reps

H.A.P

-Reverse Hypers

4 sets x 8 reps

H.A.P

-ABS