Wednesday- January 9, 2013

warm up

450m run 

then...

3 burpees

3 inch worm push ups

8 walking lunges

3x

WOD

7 Handstand push-ups

 7 Thrusters (95lbs/65lbs)

7 Knees to elbows
7 power cleans (95lbs/65lbs)
7 Burpees
7 Kettlebell swings (53lbs/35lbs)
7 Pull-ups
7 Rounds for time

POST TIME TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Illegal Wide Bench Press

*work up to a max set of 6 reps

Mace Ball Triceps Extensions Super Set
with chains
3 sets max reps

Accessory Work
Strict Pull Ups
3 sets x 10 reps

*vary your grips

Hammer Curls
4 sets x 6 reps

Endurance
800m run
2 minutes rest
2x

Row
700m row
1:30 rest
3x

Swim
1600m swim
for time