Thursday- November 8, 2012

warm up

100m run

4x

then...

5 grasshoppers

5 jump throughs

5 knee jumps

2x

  For 20 minutes:

Even minutes: 5 Push jerks (95lbs/65lbs)

Odd minutes: 5 Toes to bar

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Dumbbell Rows

3 sets x 10 reps

Accessory Work

100 banded face pulls

Olympic

Snatch Complex

-1 power

-1 OHS

-1 full

-1 OHS

3 sets x 1 complex 

H.A.P

Endurance

rest day