Tuesday- November 27, 2012

warm up
200m run
7 slow squats
3x

WOD

21-15-9

Power Snatch (95/65)

Toes to Bar

POST TIME TO COMMENTS

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ALL EXTRA CREDIT IS OPTIONAL

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside

Dynamic Effort Bench

9 sets x 3 reps

55% + bands

-Plyo Push Ups

5 sets x 7 reps

Accessory Work

-Standing triceps extensions

3 sets x 25 reps

-band triceps press downs

1 set x 100 reps

Endurance

200m run

1:30 rest

6x

Row

250m row

1:30 rest

6x

Swim

800m

for time