Sunday- April 21, 2013

warm up
450m run
 then...
Class
5 burpee broad jumps
100m run
4x
Games/Regionals
5 minutes triple unders practice
then...
5-5-5
muscle ups
*if the knees hurt skip triples and do four 100m runs

WOD
9 thrusters (105lbs/75lbs)
9 chest to bar pull ups
5 rounds for time

POST TIME TO COMMENTS
===================================
ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside
Dynamic Upper
9 sets x 3 reps
50% + bands

-Strict Press
5 sets x 5 reps

-Laying Extensions
3 sets x 3-5 reps
H.A.P

-ABS