Thursday- November 15, 2012

 

warm up

450m run

then...

7 pvc thrusters

3 pull ups

3x

WOD

 AMRAP 12

7 Burpees

3 Clean & jerk (155lbs/105lbs)

7 KBS (53lbs/35lbs)

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

-Pendlay Rows

5 sets x 5 reps

-Scapula Rows

5 sets x 5 reps

Accessory Work

-bent rear delt raises

3 sets x 12 reps

-face pulls

1 set x 100 reps

-weighted sit ups

Olympic

Power Snatch

5 sets x 1 rep

H.A.P

Endurance

rest day