Sunday- May 11, 2014

warm up

5- 100m sprints

5- 200m sprints

WOD

In 7 minutes complete:

15- Power clean & Push press/jerk (75/55)

15- Power clean & Push press/jerk (95/65)

15- Power clean & Push press/jerk (135/85)

Max reps Power clean & Push press/jerk (165/105)

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Dynamic Effort Upper
-Bench Press

 9 sets x 3 reps
50% + chains
1 set ultra wide x 6 reps H.A.P

-Laying Chain Extensions
3 sets

-50 pull ups

-100 machine extensions

-100 face pulls

-ABS

Olympic
1 power clean
1 clean & jerk
3x