Tuesday- July 8, 2014

warm up

450m run

then…

50 wallballs

20 spidermans

WOD

30 Back squats (135lbs/95lbs)

25 burpees

20 Ground to overhead

For time

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Week 6

Dynamic Effort Lower

-Box Squats

15" box

Texas Squat Bar

60% + chains

6-8 sets x 2 reps

-Sumo Speed Pulls + band

 6 sets x 1 rep

-Conventional Pulls + band
2 sets x 1 rep

- Deficit Bad Mornings
2 sets x 8 reps

Banded DB Dimmel Deads
2 sets x 20 reps

-ABS

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

**SSB Step Ups

2 sets x 1:30 minute

***Cambered Bar Good Morning
2 sets x 1 minute