Saturday- June 29, 2013

warm up
450m run
then...
5 knees to elbows
8 pass throughs
8 spidermans
3x

WOD
1 clean & jerk (155lbs/105lbs)
6 push ups
9 squats
2 clean & jerks
6 push ups
9 squats
3 clean & jerks
6 push ups
9 squats
* until 10 clean & jerks
6 push ups
9 squats

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Deadlifts with Safety Squat Bar on Back

-Oly Squats
3 sets x 5-8 reps (225lbs/155lbs)
* weight taken from floor

-Reverse Hypers

3 sets

-GHRs

3 sets

-ABS