Saturday- December 8, 2012

warm up

200m run

2x

then...

3 clapping push ups

5 jump squats

5 bent throughs

3x

WOD

9-6-3

Bar Muscle ups

Squat Clean (205lbs/140lbs)

For time

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Box Squats

50% + 100lbs band

15-20 sets x 2 reps EMOM

Endurance

800m run

3 minutes rest

3x

Row

1000m

2 minutes rest

3x

Swim

800m

5 minutes rest

2x

*EXTRA PLUS*

TO BE DONE ON YOUR OWN

 OUTSIDE OF CLASS TIMES

-weighted sit ups

-side bends