Sunday- December 9, 2012

warm up

100m run

4x

then...

3 burpee broad jumps

3 plyo in/out push ups

3x

WOD

EMOM 12

1 squat snatch

*athletes choose weight

**you may ascend weight

***you will not miss

****10 burpees per missed snatch to be performed after WOD

*****do not play it safe, no less than 70% starting weight

SCORE IS TOTAL LOAD OVER 12 ROUNDS

POST TOTAL LOAD TO COMMENTS

---------------------------------------------------------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Body Blaster Rows

8 sets x 6-10 reps

H.A.P

Accessory Work

3 Supersets of:

-70 degree two hand dumbbell rows x 10

-Bent over laterals x 10

-Face pulls x 15

Endurance

1 mile run

5 minutes rest

2x

Row

1500m row

5 minutes rest

2x

*EXTRA PLUS*

TO BE DONE ON YOUR OWN

 OUTSIDE OF CLASS TIMES

-sit ups (weighted or straight)

-100 unbroken DEEP air squats 

-side bend

-hand stand walk