Thursday- December 6, 2012

warm up

450m run

then...

5 slow pushups

10 squats

3x

WOD

4 rounds for time of :

6 GTO ( ground - to - overhead) ( 185lbs/120lbs)

200m run

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

OLYMPIC

Snatch into bands

*DO NOT DO THIS WITHOUT A COACH!!!

Accessory Work

-Dumbbell Side Bends

3 sets x 12 reps

-Skin the Cats

2 sets x 3 reps

Endurance

200m sprint

1 minute rest

100m sprint

1 minute rest

4x

*EXTRA PLUS*

TO BE DONE ON YOUR OWN

 OUTSIDE OF CLASS TIMES

-weighted sit ups
-dumbbell triceps extensions
-biceps / lat / triceps mobility
-chest mobility