Sunday- June 9, 2013

warm up

450m run

then...

5 knees to elbow

5 knee jumps

10 pass throughs

3x

WOD

12 minute AMRAP:

3 Thrusters, 135/95

3 Chest to Bar Pullups

5 Burpees

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Upper

9 sets x 3 reps

55% + bands

or

70% straight weight

-Triceps

-ABS

Olympic

 Clean & Jerk

 -60%x3

 -70%x2

 -75%x2

 -80%x2

- 85%x1

- 90%x1