warm up
450m run
then...
5 inch worm push ups
8 OHS
8 spidermans
3x
WOD
5 rounds of:
1 power / squat clean
1 front squat
1 push press / jerk
1 back squat
1 push jerk / press
*ascending weight
**rest as needed between sets
***once bar is in motion it cannot be put down
POST LOADS TO COMMENTS
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ALL EXTRA CREDIT IS OPTIONAL
CHOOSE ONE OR TWO FROM BELOW
EXTRA CREDIT
Westside
Max Effort Lower
Max Effort Chain Arched Back Good Mornings
Find your 2-3 rep max
Deathlifts
8 sets x 1 rep
From Deck with Bands
Accessory Work
True GHRs
3 sets x 10 reps
Banded Good Mornings
1 set x 100 reps
*alternate arched and round back
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