warm up
450m run
then...
7 squats
7 push ups
7 spidermans
7 pass throughs
6x
AMRAP 12
3 "Bears" (135lbs / 95lbs)
2 rounds of "Cindy"
*One "Bear" is as follows:
1 deadlift
1 hang clean
1 front squat
1 jerk
1 back squat
1 jerk
POST SCORE TO COMMENTS
==============================================
** ALL EXTRA CREDIT IS OPTIONAL**
EXTRA CREDIT
Westside
Dynamic Upper
9 sets x 3 reps
65% straight weight
-Bent Over Rows
3 sets
-EZ Bar Curls
3 sets
- Triceps Press Downs
3 sets
-ABS
Olympic
Clean & Jerk
-2 X 75%
-2 X 80%
-3X1 @ 85%
or
Thruster
5 sets x 1 rep
80% - 85%
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