Saturday- December 22, 2012

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 Thrusters (75# for Men)

POST TIME TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside
 Max Effort Lower

Front Squats

find 5 rep max

then work back down in sets of 8

Weighted 45 degree back extensions (barbell)

6 sets x 3-5 reps

H.A.P

Accessory Work

Reverse Hypers

6 sets x 8 reps

Straight Leg Sit Up

6 sets x 8 reps

Endurance

Jamo Row Hell

10 minutes with splits held at 2:00/2:15 (men/women)