Sunday- January 6, 2013

warm up

450m run 

then...

8 pass throughs

10 squats

100m run

3x

WOD

Every 1:10 for 12 minutes

3 power cleans

5 toes to bar

*H.A.P

**athletes choose weight

POST LOAD TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Bent Over Rows

8 sets x 2 reps

H.A.P

Bent Over Laterals

5 sets x 12 reps

Accessory Work

Face Pulls 

4 sets x 25 reps