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warm up
450m run
then...
8 ohs
3 push ups
3x
WOD
7 rounds for time
3 Power Cleans (205lbs/135lbs)
4 Handstand Push-ups (6 push ups)
*15 minute cap
POST TIME TO COMMENTS
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*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
Extra Credit
Westside
Box Squats
10 sets x 2 reps
14" box
60% + chain
then...
Rack Deadlifts
6"
32% +150lbs band
8 sets x 3 reps
True GHR
3 sets x 7 reps
Poor man
1 set x 7 reps
Banded round back Goodmornings
1 set x 50 reps
Band pull throughs
1 set x 50 reps
Endurance
200m run
1:30 rest
6x
Row
250m row
6x
Swim
1400m swim
Terry- (125#, hr pushups) 6:53.
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