Jamo Regionals Prep Monday May 20, 2013

Jamo Regionals Prep

warm up

400m run

then...

10 pass throughs

5 pushups

10 squats

3x

WOD

10 clean & jerks (135lbs / 95lbs)

10 over bar burpees

3 rounds for time

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Straight Weight Bench
Bow Bar

5 sets

-Barbell  Rows

 3 sets x 8 reps

Accessory Work

-Triceps Extensions

-Band Face Pulls

3 sets x 30 reps

-Reverse Hypers

*light

-Abs