warm up
450m run
then…
"C2B Cindy"
WOD
Three rounds for time of:
10 Overhead squat (135lbs/95lbs)
50 Double-unders
POST ROUNDS AND EXTRA CREDIT TO COMMENTS
----------------------------------------------------------
*ALL EXTRA CREDIT IS OPTIONAL*
Extra Credit
Westside
Week 1
Dynamic Effort Lower
-Box Squats
13" box
Texas Squat Bar
45% + band
12 sets x 2 reps
-Sumo Speed Pulls + band
4 sets x 2 rep
-Conventional Pulls + band
2 sets x 2 rep
Bad Mornings
2 sets x 12 reps
-Banded Barbell Dimmel Deads
2 sets x 10 reps
GHRs
2 sets x 25 reps
-Reverse Hypers
1 set x 35 reps
-ABS
Bad Mornings
2 sets x 12 reps
-Banded Barbell Dimmel Deads
2 sets x 10 reps
GHRs
2 sets x 25 reps
-Reverse Hypers
1 set x 35 reps
-ABS
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