Saturday- January 12, 2013

Warm Up
450m Run
then...
5 Pullups
10 Pushups
8 Wall Balls
3x

WOD
10 Thrusters, 115lbs(75lbs), 20 double-unders
8 Thrusters, 125lbs (85lbs), 20 double-unders
6 Thrusters, 135lbs (95lbs), 20 double-unders
4 Thrusters, 145lbs (105lbs), 20 double-unders
2 Thrusters, 155lbs (115lbs), 20 double-unders
For time

POST LOAD TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Squat into chains

Hit work sets till heavy single or double

Seated Good Mornings

6 sets x 3 reps

Accessory Work
-Fat Gripz Deathlifts
8 sets x 1 rep (red)
*double overhand grip
H.A.P

-Reverse Hypers
8 sets x 10 reps

Endurance
rest day