Tuesday- March 11, 2014

warm up

450m run

then…

"Cindy"

5x

WOD

450m run

25 burpees

5 rounds

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Week 2

-Dynamic Effort Lower

Box Squats

15" box

Texas Squat Bar

55% + chains

10 sets x 2 reps

-Sumo Pulls + bands
2 mat deficit
3 sets x 2 reps

-Conventional Pulls + bands
2 mat deficit
3 sets x 2 reps

-Snatch Pulls
3 sets x 2 rep

-GHRs 

3 sets

-Reverse Hypers
3 sets

ABS

-AB Wheel

-Static ABS

-Back Extensions

Endurance

100m sprint

10x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x