Tuesday- June 24, 2014

warm up

450m run 

then…

"Cindy"

"Isabel"

For time:

Snatch 135 pounds, 30 reps

*Use 95 pounds, 65 pounds or broomstick as needed.

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Week 4

Dynamic Effort Lower

-Box Squats

15" box

Texas Squat Bar

50% + chains

12 sets x 2 reps

-Sumo Speed Pulls + bands

 8 sets x 1 rep

-SSB Walking Lunges
2 sets x 10 reps

- Bad Mornings
3 sets x 12 reps

-ABS

*Optional Finisher
SSB Narrow Stance Low Box Squat
2 sets x 10 reps

**SSB Step Ups

3 sets x 1:10 minute