Sunday- December 15, 2013

warm up
200m run
:30 rest
3x
then...
8 spidermans
8 pass throughs
8 squats
3x

WOD

AMRAP 15 

5 reps power clean (135lbs/95lbs)
5 burpees
5 reps thruster (135lbs/95lbs)
5 burpees

POST SCORES 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

65% straight weight

Barbell Rows

5 sets

-DB Hammer Curls

5 sets

-Banded Face Pulls

100 reps

-ABS

Olympic

Clean & Jerk

 60%x3

 70%x2

 75%x2

 80%x2,

85%x1

 90%x1