Wednesday-Janurary 2, 2013

warm up

450m run

then...

3 burpees

8 spidermans

200m run

2x

WOD

1 round of "Cindy"

1 power clean

1 round of "Cindy"

2 power cleans

1 round of "Cindy"

3 power cleans

etc....

till 10 rounds

*athletes choose weight

POST TIME TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside

Dynamic Upper

Bench Press

9 sets x 3 reps

50% + chains

Triceps Rack Lockouts

3 sets x 6 reps

H.A.P 

Accessory Work

Laying Triceps Extensions

6 sets x 2 reps

H.A.P

Endurance

200m run 

1:30 rest

6x

Row

600m row

1:30 rest

3x