Saturday- June 15, 2013

warm up

450m run

then...

2 chest to bar pull ups

2 toes to bar

6 spidermans

WOD

Death By Power Clean

On the first minute complete one power clean

On the second minute complete two

On the third minute complete three

Etc… For 15 Minutes

*Reps do NOT have to be consecutive. If you do NOT complete the designated amount of reps for that minute, start back at the beginning (1 rep, then 2 reps on the following minute, etc.) until 15 minutes have passed

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Chain Strip Set

Saftey Squat Bar

14" box

-Rack Deadlifts

5 sets x 1-3 reps

-GHRs

2 sets

-Reverse Hypers

2 sets

-AB Wheel

3 sets x 8-15 reps

*add weight if possible

Endurance

400m run

3 minutes

3x

Row

500m row

2 minutes rest

3x

Swim

300m swim

1:30 rest

3x