Saturday- September 28, 2013

warm up

450m run

then...

4 pull ups

4 toes to bar

8 squats

8 pass throughs

5x

WOD

1 "Fat Cindy"

40 power snatches (75lbs/45lbs)

1 "Fat Cindy"

40 power snatches (75lbs/45lbs)

1 "Fat Cindy"

For Time

*"Fat Cindy"

10 pull ups

20 push ups

30 squats

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Deadlift 75%

1 set  x  2 reps

Speed Pulls 60%

 8 sets x 3 reps

*90 seconds rest between sets

Super Set

-8 Stiff Leg Deadlift

-8 bent over row

-8 underhand pull ups

-8 arch back good morning

*3 circuits

**90 seconds rest between exercises

***2-3 minutes between circuits