Sunday- November 17, 2013

warm up

450m run

then...

5 knee jumps

5 toes to bar

5 burpees

7x

WOD

5 reps Thruster,  (115lbs/80lbs)

10 Pull-ups

100 meter Sprint

Rest 1 minute

5 rounds

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside 

Dynamic Upper

Speed Bench with Shoulder Saver 

9 sets x 3 reps

60% straight weight

Weighted Push Ups

5 sets

-EZ Bar Curls

5 sets

-Triceps Press Downs

5 sets x 3 reps sets

H.A.P

-Banded Face Pulls

100 reps

-ABS

Olympic

Clean & Jerk

   2X1 @ 80%

 1 @ 85%

 1 @ 90%