Tuesday- January 14, 2014

warm up

55 burpees

then…

3 chest to bar pull ups

4 inch worm push ups

6 spidermans

5x

WOD

"Chubby Grace"

30 clean & jerks (155lbs/105lbs)

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Week 3

-Dynamic Effort Lower

Box Squats

16" box

Straight Bar

60% + bands

6 sets x 2 reps

-Sumo Deathlifts  + bands

6 sets x 1 rep

Band DB Dimmels
3 sets x 25 reps

-GHRs 

3 sets

-Reverse Hypers

3 sets 

ABS

-5 sets AB Wheel

-3 sets static ABS

-5 sets back extensions

Endurance

100m sprint

10x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x