Tuesday- August 20, 2013

warm up

"Cindy"

6x

WOD

5 Rounds

5- Squat Clean Thruster (135lbs/95lbs)

10- Pullups

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside
Week 3

Dynamic Effort

Box Squats

14" box

60% + Chain

Straight Bar

8 sets x 2 reps

Sumo Speed Pulls

55%

8 sets x 1 rep

GHR's

3 sets

-Reverse Hypers

3 sets

-ABS

Endurance

200m run

6x

*rest as needed

Row

250m row

6x

*rest as needed

Swim

200m swim

6x

*rest as needed