Saturday- January 4, 2014

warm up

450m run

then…

50 unbroken wallball shots

warm up to snatch weight

WOD

For 20 minutes

 Minute one 11 calories row / run / air dyne
Minute two 11 burpees

Minute three max snatches (135lbs/95lbs)

Minute four OFF

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort

-Squat into chains

Texas Squat Bar

Straight Weight

-Sumo Pulls

From 4" Blocks

-Deficit Deads

3 sets

- Banded Dumbbell Dimmel Deads

3 sets

-Machine ABS

4 sets

- Laying Leg Raises

4 sets

-Back extensions

4 sets

Endurance

1 mile run

Row

1000m row

Swim

1400m swim