Sunday- December 7, 2013

warm up

200m run

7 slow squats

6x

WOD

21-15-9

Power Snatch (95lbs/65lbs)

Toes to Bar

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

Barbell Rows

5 sets

-EZ Bar Curls

5 sets

-Banded Face Pulls

100 reps

-ABS

Olympic

Clean & Jerk

 4 x 1 @ 80%