Saturday- January 11, 2014

warm up

450m run

then…

"Burpee Cindy"

5x

WOD

50 burpees

30 snatches (135lbs/95lbs)

100 double unders

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort

-Hip Squats

-Sumo Pulls

From  Blocks

15-20 singles varied heights

-Machine ABS

4 sets

- Laying Leg Raises

4 sets

-Back extensions

4 sets

Endurance

1 mile run

Row

1000m row

Swim

1400m swim