Saturday- May 24, 2014

warm up

450m run

50 wallballs

50 t2b

WOD

AMRAP 10 

5 Deadlifts (225lbs/185lbs)

• 10 Wallballs

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Lower

-Box Squats
Straight Bar (straight weight)
14" 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 + band

3 sets x 8 reps (185lbs/135lbs)

-Barbell Pulses

2 sets 

-GHRs
2 sets x 20 reps

-RH
1 set x 30 reps