Tuesday- December 25, 2012

warm up

450m run

then...

3 toes to bar

8 pass throughs

5 sots press

3x

WOD

100 push presses (95lbs/65lbs)

*3 burpee penalty for ever drop

**penalty paid upon drop

For time

POST ROUNDS TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside

Dynamic Lower

10 sets x 2 reps

60% + bands

16" box

Speed Pulls

 Sumo Deathlifts

60% + bands

8 sets x 1 rep

Accessory Work

-Poor mans GHR

5 sets x 7 reps

-100 pull throughs

Endurance

J-Borg Row Hell program only

10 minutes on rower holding splits of 2:00/2:15 (men/women)