Wednesday- December 19, 2012

warm up
450m run
then...
4 cartwheels
10 walking lunges
4 pass throughs
2 rounds

AMRAP 7
5 thrusters (135lbs/95lbs)
20 double unders

POST ROUNDS TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside

Max Effort Upper
Bench Press

Find 5rm

Then work down in sets of 8 reps

Laying triceps extensions

Hit heavy sets of 2 reps

Just go heavy!!!

Accessory Work

3 super sets of:

8 plyo push ups

20 laying extensions

max reps bar dips

Endurance
500m run
2 minutes rest
5x

Row
100m sprint
:30 rest
8x

Swim
800m swim
2 minutes rest
2x