Tuesday- December 11, 2012

warm up
450m run
then...
5 cartwheels
7 squats
1 minute plank
3x

WOD
7 min AMRAP
5- Power Snatch (95lbs/65lbs)
5- Lateral Burpees over bar

POST TIME TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

**choose one or two from bellow**

EXTRA CREDIT

Westside
Dynamic upper
Bench Press
9 sets x 3 reps
45% + bands

Laying triceps extensions
3-5 sets x 3-5 reps
H.A.P

Accessory work
3 Supersets of:
10 diamond push ups
10 two arm kick backs
15 under hand triceps extensions

Endurance
400m run
:30 rest
3x

Row
Max Effort 500m 

Swim
Max Effort 800m