Saturday- January 19, 2013

warm up
450m run
then...
5 burpee knee jumps
10 pass throughs
4 inch worms
3x

WOD
30 Thrusters (155lbs/105lbs)
For time
*Every rep from the floor must be a squat clean


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EXTRA CREDIT

Westside

Deadlift Party

-Sumo Deadlift

1 set of max reps (aim for 4 to 6)

-Sumo Block Pulls

4" block

2 sets x 3-5 reps

-Conventional Deads

3-4" deficit

1 set x max reps (aim for 4-8 reps)

Endurance

1 mile run

For time

Row

Jamo row hell

14 minutes with splits held at 2:00/2:15