Sunday- January 12, 2014

warm up

50 burpees

then…

3 strict pull ups

7 push ups

10 weighted cossacks (chain)

4x

AMRAP 15 

5 chest to bar pull ups

10 hand release push ups

15 squat snatches (75lbs / 45lbs)

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

EXTRA CREDIT

Westside 

Dynamic Upper

-Ultra Wide Bench 

3 sets x 6 reps

H.A.P

-Barbell Rows

5 sets
H.A.P

-Laying Extensions

5 sets

-Machine Extensions
5 sets

-Face Pulls
1 set x 100 - 150 reps

-ABS

Olympic

5X1 Snatch @ 80-90%

Endurance

600m run

4x

*rest as needed

Row

600m row

3x

*rest as needed

Swim

20 minutes for max distance