Tuesday-May 21, 2013

warm up

450m run

then...

3 burpees

8 squats

10 pass throughs

4x

AMRAP 10

5 squat cleans (135lbs/95lbs)

5 burpees

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

Straight Bar

15" box

70% straight weight

8 sets x 2 reps

-Deathlifts

60% straight weight

4 sets x 1 rep (conventional)

4 sets x 1 rep (sumo)

2 sets x 1 rep (conventional)

Accessory Work

GHRs

3 sets

- Reverse Hypers

4 sets x 8 reps

-Ankle weight leg curls

2 sets x 50 reps

-ABS