Saturday- April 20, 2013

warm up

450m run

then...

EMOM 5

10 push ups

EMOM 5

15 squats

"Diane"

21-15-9

Deadlifts (225lbs/155lbs)

Handstand push ups

2 minutes rest

30 power cleans (185lbs/135lbs)

For total time

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Box Squats

15" box

Texas Squat Bar

75% + bands (new max)

5 sets x 1-2 reps

-Rack Pulls + Bands

Accessory Work

-GHRs

3-5 sets

-Reverse Hypers

5 sets x 8-10 reps

Endurance

50m sprint

walk to start as rest

10x

Row

100m sprint

1:00 rest

10x

Swim

200m swim

2 minutes rest

6x