Wednesday- January 16, 2013

warm up

200 m run

then...
10 Glute Raises
30 second wall sit
5 push ups
3x

WOD

5 Rounds:

               30 reps Air Squats (rock bottom)

               10 reps Chest to Bar Pull-ups

               5 reps Power Clean & Jerk (155lbs,105lbs)

POST TIME TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

Choose One From Below

EXTRA CREDIT

Westside

Dynamic Upper

Bench Press

9 sets x 3 reps

55% + chains

Close Grip Bench

super set with

Bent Over Rows

3 sets

*athletes choose reps

Hammer Curls

3 sets x 4-6 reps

Endurance

800m run

3 minutes rest

2x

Row

300m row

1:30 rest

5x

Swim

150m swim

3 minutes rest

4x