Saturday- May 18, 2014

warm up

450m run

then...

In remaining time 

"Cindy"

AMRAP 7

3 power snatch (135lbs/95lbs)

4 bar facing burpees

then…

AMRAP 5

3 c2b pull ups

3 burpees

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Lower

-Box Squats
Cambered Bar (straight weight)
15" box

-Sumo Deadlifts 

70% 4 sets x 4 reps

80% x 2 reps 

90% x 2 reps 

Max reps @ 70%
+10 lbs from last week

-Strap Bad Mornings + chain

3 sets x 10 reps (135lbs/95lbs)

-Barbell Pulses

2 sets 

-GHRs
2 sets x 20 reps

-RH
1 set x 30 reps