Tuesday- January 29, 2013

warm up

450m run

then...

3 strict pull ups

5 push ups

5 pass throughs

7 squats

4 spidermans

3x

WOD

5 deadlifts (155lbs/105lbs) 

5 hang cleans (155lbs/105lbs)

5 push jerks (155lbs/105lbs)

30 double unders (155lbs/105lbs) 

3 rounds for time

POST SCORE TO COMMENT

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

Cambered Bar

50% + bands

14" box

15 sets x 2 reps

Accessory Work

-Reverse Hypers

-GHR

-Poor Mans GHR

Optional

-Leg Curls

-Abs

-Obliques

Endurance
100m sprint
:45 rest
10x

Row
Jamo row hell
15 minutes with splits held at 2:00/2:15