Tuesday- June 17, 2014

warm up

450m run

then…

"C2B Cindy"

WOD

7 Rounds for time;

3- thrusters (135lbs/95lbs)

5- pull-ups

7- pushups (hand release)

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Week 3

Dynamic Effort Lower

-Box Squats

14" box

Texas Squat Bar

55% + band

8 sets x 2 reps

-Sumo Speed Pulls + band 

 4 sets x 1 rep

-Conventional Pulls + band 

2 sets x 1 rep

-SSB Walking Lunges
2 sets x 10 reps

-SSB Step Ups
3 sets x 1 minute

- Bad Mornings
3 sets x :30

-ABS

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