Saturday- February 8, 2014

warm up

450m run

then…

"Cindy"

7x

WOD

5 Rounds

3 Reps of the Bear Complex 135/95

(Squat Clean, Thruster, Back Squat, Thruster…can also do Clean, PP or PJ, Back Squat, PP or PJ)

10 Burpees

Rest 5 Min

Repeat

5 Rounds

3 Reps of the Bear Complex 135/95

(Squat Clean, Thruster, Back Squat, Thruster…can also do Clean, PP or PJ, Back Squat, PP or PJ)

*WOD via NCLab

POST TIME AND EXTRA CREDIT TO COMMENTS

-------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Max Effort Lower


-Reverse Hypers
3 sets


-Overload Rack Holds



-Sumo Deadlifts + bands


-Rack Pulls
*just below knee



-GHRs
3 sets


-ABS