Sunday- December 2, 2012

warm up

200m run

4x

then...

10 pass throughs

10 spidermans

2x

WOD

10 SDHP (95lbs/65lbs)

20 sit ups

21' handstand walk

5 rounds for time

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Banded bent over rows

8 sets x 2 reps

Bend over rear delt raises

3 sets x 12 reps

Face pulls

1 set x 100 reps

Endurance

rest day