Tuesday- February 11, 2014

warm up

450m run

then…
30 snatches (75lbs/45lbs)

 ” Afterburner “

5 Rounds For Time:

12 Thrusters (65lbs/45lbs)

200 Meter Run

*WOD courtesy of CFNE

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Week 7

-Reverse Hypers

3 sets 

-Dynamic Effort Lower

Box Squats

14" box

Straight Bar

50% + chains

12 sets x 2 reps

-Sumo Pulls + chains
4 sets x 2 reps

-Conventional Pulls
4 sets x 2 reps

-KB Box Squats
3 sets x 20 reps

-GHRs 

3 sets

ABS

-5 sets AB Wheel

-3 sets static ABS

-5 sets back extensions