Saturday- June 28, 2014

warm up

450m run

then…

10 pass throughs

10 spidermans

10 squats

10 push ups

5x

For time:

1480m Run 

50 Wall-ball shots, 20 pound ball

1030m Run 

35 Wall-ball shots, 20 pound ball

515m Run 

20 Wall-ball shots, 20 pound ball

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Lower

-Box Squats

Texas Squat Bar + Chain

15" Box

4 sets x 2 reps

-Sumo Deadlifts 2 Mat
5 sets x 5 reps 
 65% + bands

-SSB Walking Good Mornings
3 sets x 14 reps

-Banded Walks 

2 sets x 1 minute

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-GHR's

2 sets x 8 reps

-Reverse Hypers

1 set x 30 reps

-SSB Good Mornings
3 sets