Sunday- January 25, 2014

warm up

450m run

then…

"Grace"

(75/45)

WOD

For 20 minutes

Odd- 12 calories Row/Airdyne

Even- 7 wallballs

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside 

-Ultra Wide Bench 

3 sets x 6 reps
-Close Grip

3 sets x 6 reps 

-Machine Cross Pull Downs

3 sets

-Machine Extensions

3 sets

-Face Pulls
1 set x 100-150 reps

-ABS

Olympic

Power Clean + Push Jerk

 1 x 70%

 1 x 75%

 1 x 80% + 3