Tuesday- May 14, 2013

warm up

450m run

then...

"Cindy"

4x

WOD

Five rounds for time:

5 Clean & jerk (135lbs/95lbs)

12 Kettlebell Swings (53lbs, 35lbs)

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" box

Straight Bar

60% + chains

8 sets x 2 reps

-Sumo Pulls

45% + bands 

8 sets x 1 rep

Accessory Work

-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