Tuesday- May 13, 2014

warm up

50 wallballs

50 toes to bar

WOD

In 7 minutes complete:

15- snatch (75lbs/55lbs)

15- snatch (95lbs/65lbs)

15- snatch (135lbs/85lbs)

Max reps snatch (165lbs/105lbs)

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Week 7

Dynamic Effort Lower

-Box Squats

15" box

Texas Squat Bar

50% + band

12 sets x 2 reps

-Sumo Speed Pulls + band + orange

9 sets x 1 reps

-Conventional Pulls + band + orange

3 sets x 1 rep

-Strap Bad Mornings

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

-Banded DB Dimmels

3 sets x 20 reps

-Reverse Hypers

1 sets x 25 reps

-ABS