Sunday- January 5, 2014

Warm Up

450m run
then...
5 Burpees
10 Dynamic Toe Touches
15 Squats
3x

WOD

AMRAP 10

5 Hang Power cleans(155lbs/105lbs)

7 Toes to bar

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

EXTRA CREDIT

Westside 

Dynamic Upper

-Ultra Wide Bench 

5 sets x 6 reps

H.A.P

-Barbell Rows

5 sets
H.A.P

-Laying Extensions

5 sets

-Machine Extensions
5 sets

-Banded Crossovers

-ABS

Olympic

Snatch From Blocks (just below knee)

 2 X 75%

 2 X 80%

 3X1 @ 85%

Endurance

600m run

4x

*rest as needed

Row

600m row

3x

*rest as needed

Swim

20 minutes for max distance