Tuesday- July 1, 2014

warm up

450m run

then…

"C2B Cindy"

5x 

EMOM 16

Odd Minutes - 10 right arm KB thruster (53lbs/35lbs)

Even Minutes - 10 left arm KB thruster 

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Week 5

Dynamic Effort Lower

-Box Squats

15" box

Texas Squat Bar

55% + band

10 sets x 2 reps

-Sumo Speed Pulls + band

 9 sets x 1 rep

-Conventional Pulls + band
3 sets x 1 rep

- Bad Mornings
3 sets x 6 reps

-ABS

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

**SSB Step Ups

2 sets x 1:30 minute

***SSB Good Morning
2 sets x 1 minute