Tuesday- April 29, 2014

warm up

450m run

then...

AMRAP 7

"Cindy"

AMRAP 15

15 snatches (75lbs/45lbs)

15 toes to bar

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Week 5

-Dynamic Effort Lower

Box Squats

13" box

Texas Squat Bar

50% + chains

10 sets x 2 reps
*front squat warm up,  no box

-Snatch Deads + chain
10 sets x 1 reps

-Cambered Bar Front Squats
3 sets

-Barbell Pulses (135lbs/95lbs)
3 sets x 10 reps

-GHRs
-2 sets x 15 reps

-Reverse Hypers
2 sets x 20 reps

-ABS