Tuesday- April 1, 2014

warm up

AMRAP 10

"Chest to Bar Cindy"

WOD

Complete as many rounds as possible in five minutes:

3 Deadlifts, 275# (185#)

7 Push Press, 115# (75#)

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Reset to Week 1

-Dynamic Effort Lower

Box Squats

14" box

Texas Squat Bar

45% + chains

12 sets x 2 reps
**front squat warm up

-Sumo Pulls + bands
1 mat
9 sets x 1 reps

-Conventional Pulls + bands
1 mat 
3 sets x 1 reps

-GHRs
3 sets

-Reverse Hypers
3 sets x 12 reps

-ABS