Tuesday- March 25 2014

 warm up

450m run

then…

"Cindy"

4x

3 Round for quality

3 overhead squats

6 front squats

9 back squats

*athletes choose weight

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Week 4

-Dynamic Effort Lower

Box Squats

15" box

Texas Squat Bar

50% + chains

8 sets x 2 reps
**front squat warm up

-Sumo Pulls + bands
1 mat deficit
5 sets x 1 reps

-Conventional Pulls + bands
1 mat deficit
5 sets x 1 reps

-Dimmels + band
3 sets 

ABS

-AB Wheel

-Static ABS

-Back Extensions