Sunday- January 19, 2014

warm up

450m run

then…

50 unbroken wallball shots

WOD

For 20 minutes

 Minute one 12 calories row / run / air dyne
Minute two 12 burpees

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside 

-Ultra Wide Bench 

3 sets x 6 reps

H.A.P

-Barbell Rows

3 sets
H.A.P

-Laying Extensions

5 sets

-Banded Crossovers

-ABS

Olympic

Clean & Jerk

60%x 2

 70%x 2

 75%x 2

 80%x 1

 85%x 1

 90%x 1

Endurance

600m run

4x

*rest as needed

Row

600m row

3x

*rest as needed

Swim

20 minutes for max distance