Tuesday- July 23, 2013

Warm Up

450m Run

then...

"Burpee Cindy"

4x

WOD

3 rounds

10 Overhead squats (135lbs/95lbs)

10 Back squats

10 Power cleans

*2 minutes rest between rounds

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

Dynamic Lower

-Box Squats

12"/14"box

60%+chains

Front Squats

5 sets x 2 reps

60%+chains

Back Squats

5 sets x 2 reps

-Sumo Speed Pulls

12 sets x 1 reps

55% + bands

-Reverse Hypers

4 sets 

-GHRs

4 sets

-ABS

Endurance

450m sprint

4x

*rest as needed

Row

500m row

5x

*rest as needed

Swim

400m swim

5x

*rest as needed