Wednesday- November 14, 2012

warm up

450m run

1 minute rest

3x

EMOM 15

10 KBS

*athletes choose weight

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Max Effort Floor Press

Warm Up & Hit it Heavy!!!

Accessory Work

-Laying Triceps Extensions
7 sets x 5 reps (H.A.P)
-Tate Press
3 sets x 12 reps
-Bamboo Bar
3 sets x 20 reps
-1 set x 100 reps triangle push ups

Endurance

800m run

2 minutes rest

2x

Row

2000m

Swim

50m sprint

1 minute rest

6x