Tuesday- May 26, 2014

warm up

450m run

then…

"Cindy" in remaining time

AMRAP 12

20 thruster (75lbs/45lbs)

20 hand release push ups

For time

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Week 9

Dynamic Effort Lower

-Box Squats

14" box

Texas Squat Bar

60% + band

8 sets x 2 reps

-Sumo Speed Pulls + band 

8 sets x 1 rep

-Conventional Pulls + band 

4 sets x 1 rep

Bad Mornings
3 sets x 8 reps

-Banded DB Dimmel Deads
3 sets x 20 reps

-Reverse Hypers
1 set x 30 reps

-ABS