Sunday- July 14, 2013

Fifty Train is Coming

warm up

450m run

then...

4 inch worms

8 pass throughs

8 pvc OHS

4x

EMOM 12

1 deadlift (185lbs/135lbs)

1 hang clean

1 front squat

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Upper

9 sets x 3 reps

60% + bands

or

80% straight weight

-Bent over rows

4 sets

-Hammer Curls

3 sets

-ABS

Olympic

 Clean & Jerk 

60%x3 

70%x2 

75%x1 

80%x1 

85%x1

90%x1

 95%x1

85%x2