450m run
then...
8 toes to bar
8 push ups
8 squats
5x
WOD
Death By Power Clean (135lbs / 95lbs)
On the first minute complete one power clean
On the second minute complete two
On the third minute complete three
Etc… For 20 Minutes
*Reps do NOT have to be consecutive. If you do NOT complete the designated amount of reps for that minute, start back at the beginning (1 rep, then 2 reps on the following minute, etc.) until 20 minutes have passed.
POST SCORE TO COMMENTS
==============================================
** ALL EXTRA CREDIT IS OPTIONAL**
EXTRA CREDIT
Westside
-Week 7-
Dynamic Effort
-Box Squats
12" box
50% + bands
Straight Bar
12 sets x 2 reps
Sumo Speed Pulls
4 mats
60% + bands
8 sets x 2 reps
-GHR's
3 sets
-Reverse Hypers
3 sets
-ABS
Endurance
200m run
8x
*rest as needed
Row
250m row
8x
*rest as needed
Swim
200m swim
8x
*rest as needed
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