Wednesday- January 23, 2013

warm up

450m run

then...

10 pass throughs

10 walking lunges 

100m run

3x

WOD

AMRAP 5
Bodyweight squat clean

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Shoulder Saver Pad Bench Press (2 board)

6 sets x 2 reps EMOM

85% Straight Weight

Triceps Extensions

5 sets x 3 reps

H.A.P

Accessory Work

Triceps Extensions

2 sets x 40 reps @ 50lbs

Grenade Drop Sets on Lat Machine
2 sets max reps

Hammer Curls

4 sets x 8 reps