Saturday- July 12, 2013

warm up

450m run

then...

3 c2b

4 t2b

7 squats

8 pass throughs

4 spidermans

3x

AMRAP 3
5 squat snatch (95lbs/65lbs)
3 lateral burpees
Rest 1 minute

3 rounds for time

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower
Box Squats
Cambered Bar + bands

14" box 

-Deficit Deadlifts

Conventional

-Reverse Hypers

3 sets

H.A.P

-GHRs

3 sets

-ABS