Thursday- December 27, 2012

warm up

450m run

then...

10 dynamic toe touches

8 walking lunges

12 pvc triceps extensions (full range, hard lock out)

3x

WOD

   7 Deadlifts (275lbs/185lbs)

30 Squats

7 Handstand push-ups

Five rounds for time 

POST ROUNDS TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Olympic

Snatch (full snatch)

70% x 2 (touch and go)

75% x 2 (touch and go)

80% x 2 (touch and go)

85% x 2 (touch and go)

Endurance

600m run

2 minutes rest

3x

Row

11 minutes with splits held at 2:00/2:15

Swim

800m swim