Tuesday- April 22, 2014

warm up

EMOM 10

2 KB snatches right

2 KB snatches left

EMOM 10

2 Sumo deadlifts

EMOM 10

2 conventional deadlifts

*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

13" box

Texas Squat Bar

45% + chains

12 sets x 2 reps
**front squat warm up

-Strap Good Mornings + bands (185/135)
3 mats
8 sets x 1 reps

-KB Box pulses
2 sets x 30 reps

-GHRs
-2 sets x 10-15 reps

-Reverse Hypers
2 sets x 20 reps

-ABS