Tuesday-August 14, 2012

warm up
10 dynamic toe taps
10 knee jumps
10 lid v-ups
3x

*ALL EXTRA CREDIT IS OPTIONAL*

**EXTRA CREDIT**
PICK 1 OR 2 FROM BELOW

Westside
30 dumbbell box jump cleans
20" box
take time, choose weight wisely
*this is not a WOD, do not rush/ quality of movement*
**please have a coach show you the movement first**

Olympic
Snatch
5 sets x 1 rep @ 90%

Running
 3 x 1000m 
2 minutes rest

WOD
200m run
70 squats
60 ab mats
50 double unders
40 push ups
30 walking lunges
20 pull ups
10 burpees
200m run
For time

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