Sunday- July 21, 2013

Warm Up

450m Run

then...

5 knees to elbows
8 pass throughs
8 spidermans
3x

WOD

21 Overhead Squats (95lbs/65lbs)
400 Meter run
15 Overhead Squats
400 Meter run
9 Overhead Squats
400 Meter run

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

Dynamic Upper

9 sets x 3 reps

50% + bands

or

70% straight weight

-Bent over rows

3 sets

-Hammer Curls

5 sets

-ABS

Olympic

Clean & Jerk

 2x1 @ 80%

 1 @ 85%

1 @ 90%