Wednesday- December 26, 2012

warm up

450m run

then...

8 perfect squats

4 pass throughs

3 strict pull ups

3x

WOD

21-15-9

-Clean grip power snatch

-Pull ups

For time

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EXTRA CREDIT

Westside

Max Effort Upper
Bench Press

Max reps with 67% of 5RM

Then immediately drop weight to 50% of 5RM and hit max reps

*only break is to change weight

Laying extensions

3 sets x 10 reps

H.A.P

Accessory Work

-bent laterals 3 sets x 12 reps

-100 face pulls

Endurance

1000m run

3 minutes rest

3x

Row

500m row

Splits kept at (1:55/2:05)

3x

*rest as needed

Swim

25m swim

25 push ups

5x