Wednesday- June 25, 2014

warm up

450m run 

then…

EMOM 10

5 KB Snatches (left)

5 KB Snatches (right)

  

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

2 Board Press + chain

Bar Dips

5 sets x 5-10 reps

-Bent Over Rows

3 sets x 5-8 reps

Straight arm rope lat pull downs

3 sets x 10 reps

-100 DB Shoulder Press

-Machine face pulls

3 sets x 20 reps

-ABS

*machine extensions time permitting

50 reps - 100 reps