Sunday- February 23, 2014

warm up

450m run

then…

8 pass throughs

8 spidermans 

30 second squat hold

5x

AMRAP 17

50 burpees

30 snatches (135lbs / 95lbs)

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside
Bench
9 sets x 3 reps
40% + chain

-Ultra Wide Bench 
1 set

-High Rows

3-5 sets

Olympic

5X1 Clean (full squat) & Jerk (split) @ 75% - 80%