Sunday- December 22, 2013

warm up

450m run

then…

"C2B Cindy"

5x

For 20 Minutes

Even- row/airdyne 12 calories

Odd- 12 burpees

*scale as needed

*slit evens and odds as needed to get more people working at the same time

POST SCORES TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside 

Dynamic Upper

-Speed Floor Press 

9 sets x 3 reps

40%+ chains 

-Barbell Rows

5 sets
H.A.P

-DB Hammer Curls

5 sets

-Banded Face Pulls

100 reps

-ABS

Olympic

Clean & Jerk

 60% x 3

 70% x 2
 75% x 2
 80% x 2,
85% x 1 x 3