Saturday- August 17, 2013

warm up

450m run

then...

5 push ups

10 toes to bar

10 spidermans

3x

WOD

 AMRAP 7

7 Hang Power Clean (135lbs/95lbs)

12 Wallball (20lbs/14lbs)

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

Max Effort

-Rack Pulls

2"-3" from floor

*work up to a heavy single

-Front Box Squats 

12" box

80%-85%

5 sets x 2 reps

*ascending weight

-Reverse Hypers

3 sets

H.A.P

-GHRs

3 sets

-AB Wheel

3 sets