Wednesday- July 9, 2014

warm up

450m run

then…

"Cindy"

5x

WOD

As Many Rounds As Possible in 5:00 of:

3 Power Cleans (135lbs/95lbs)

6 Push-ups

9 Squats

Rest 5:00

As Many Rounds As Possible in 3:00 of:

3 Power Cleans

6 Push-ups

9 Squats

Rest 3:00

As Many Rounds As Possible in 1:00 of:

3 Power Cleans

6 Push-ups

9 Squats

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

1 Board Press + chain

Close Grip Bench

2 sets x 5 reps

H.A.P

-Chain Bench
3 sets x 12-20 reps

Straight arm rope lat pull downs

3 sets x 20 reps

-100 Push Ups

-Machine face pulls

3 sets x 25 reps

-ABS

*machine extensions time permitting

50 reps - 100 reps