Tuesday- June 4, 2013

Sad day in CrossFit. Spealler has not made the Games.

warm up
450m run
then...
5 toes to bar
6 spidermans
5 inch worms
3x

WOD

 15 deadlifts (135lbs/95lbs)

15 push-ups

7 rounds for time

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Olympic Squats

10 sets x 2 reps

Straight Bar

55% Straight Weight

Raw, Rock Bottom, Oly Shoes

-Speed Pulls + bands
6 sets x 2 reps
1 conventional, 1 sumo each set

Accessory Work

-Reverse Hypers

3 sets

** time allowing**

-GHRs
3 sets

-Ankle Weight Leg Curls
2 sets x 75 reps

-ABS

Endurance

200m run

1:30 minute rest

3x

Row

200m row

1 minute rest

5x

Swim

200m swim

2 minute rest

5x