warm up
450m run
then...
5 push ups
6 spidermans
8 pass throughs
6x
WOD
EMOM 10
1 snatch (165/115)
POST SCORE TO COMMENTS
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** ALL EXTRA CREDIT IS OPTIONAL**
EXTRA CREDIT
Westside
Dynamic Upper
9 sets x 3 reps
60% straight weight
-Dumbell Bent Over Rows
4 sets
-EZ Bar Curls
3 sets
-Tricept Press Downs
3 sets
-Banded Face Pulls
100 reps
ABS
Olympic
Power Clean + Push Jerk
1 x 70%
1 x 75%
1 x 80% x 3
OR
Thruster
5 sets x 2 reps @ 85%
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