Saturday- May 18, 2013

warm up

450m run

then...

4 knee jumps

10 pvc OHS

6 spidermans

3x

WOD

Five rounds for time of:

10 Hang power cleans (135lbs/95lbs)

10 Toes to bar

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" box

70% straight weight

6 sets x 2 reps

-Block Pulls (4")

75% 

8 sets x 1 rep

Accessory Work

GHRs

4 sets

-Ankle weight leg curls

2 sets x 50 reps

-Full Stop Reverse Hypers

3 sets x 10 reps

-ABS

Endurance

200m run

2:00 rest

5x

Row

2500m row

Swim

400m swim

2 minutes rest

3x