Saturday- December 14, 2013

Warm Up

450m run

then...

"Cindy"

5x

WOD

In 10 minutes complete

1 Power Clean (115/75)

1 Overhead Squat

2 Power Cleans

2 Overhead Squats

..an so on

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Max Effort Lower

Rack Deadlifts

6" from floor

Conventional Stance

Find your max!!!

-Weighted 45 degree Back Extensions with Safety Squat Bar

3-5 sets x 5-10 reps

-GHR

5 sets x 6 reps

-Ankle Weight Leg Curls

1 set x 100 reps

Endurance

600m run

2 minutes rest

4x

Row

600m row

2 minutes rest

3x

Swim

800m 

2x

*rest as needed