Wednesday- June 4, 2014

warm up

450m run

then…

50 t2b

EMOM 15

1 power clean

1 full clean

*athletes choose weight

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

-Bench Press

15-12-10-8-5-3

Close Grip Bench

3 sets

-Grenade Chain Extensions

3 sets

-100 DB shoulder press

- Rear delt draw backs

3 sets x 15 reps

-Machine face pulls

5 sets

-ABS

*machine extensions time permitting

50 reps - 100 reps