Sunday- December 30, 2012

warm up

450m run

then...

10 dynamic toe touches

5 knee jumps

20' lid walk

3x

WOD

10-9-8-7-6-5-4-3-2-1

Deadlift (135lbs/95lbs)

Push ups

POST TIME TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside

Bent Over Rows

10 sets x 2 reps EMOM

H.A.P

Pull Overs

3 sets x 10 reps
*can be done with dumbbell or barbell

Bent Over Laterals
3 sets x 15 reps