Wednesday- January 30, 2013

warm up

450m run

then...

10 squats

6 spidermans

5 pass throughs

3x

AMRAP 12

8 wallball shots

8 pull ups

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Sling Shot Bench

Triceps Extensions

5 sets x 3-5 reps + chain

H.A.P

Rear Delt Pulls On Lat Machine

5 sets x 8-20 reps

Hammer Curls

4 sets x 8 reps

Grenade Drop Sets on Lat Machine

2 sets max reps

Endurance

500m run

2 minutes rest

4x

Row

10 minutes with splits held at 2:00/2:15

Swim

1600m swim

for time