Saturday- September 7, 2013

warm up

450m run

then...

7 squats

7 pass throughs

7 spidermans

4x

WOD

21-15-9

-OHS (95lbs/65lbs)

-Pull ups

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

-1 power clean (225lbs/155lbs)

5 front squats

5 back squats 

3 sets

-40 power cleans (185lbs/135lbs)

-30 power snatches (115lbs/75lbs)

-30 clean & jerks (115lbs /75lbs)

-ABS