Saturday- August 10, 2013

***LONG CLASS, PACK YOUR LUNCH***

warm up

450m run

"Cindy"

3x

WOD

-5k run
*optional*

-30 power cleans (185lbs/125lbs)

For Time

*power cleans can ONLY be done RXd
**no squat cleans allowed

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

Max Effort

Front Box Squats + chain

12" box

5 sets x 2-3 reps

*ascending weight

Conventional Deficit Deads + band

8 sets x 1 rep

Reverse Hypers

3 sets

H.A.P

GHRs

3 sets

ABS