Tuesday- May 6, 2014

Dimmel

warm up

450m run

then…

8 spidermans

8 jump squats

8 pass throughs

5x

WOD

21-15-9

Clean grip power snatches (75lbs/45lbs)

Butterfly pull ups

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Week 6

Dynamic Effort Lower

-Box Squats

15" box

Texas Squat Bar

55% + chains

10 sets x 2 reps

-Sumo Speed Pulls
9 sets x 1 reps

-Conventional Pulls
4 sets x 1 rep

-Strap Bad Mornings
3 sets x 5 reps

-GHRs
-2 sets x 15 reps

-Reverse Hypers
2 sets x 20 reps

-ABS