Wednesday- February 13, 2013

warm up

450m run

then...

"Cindy"

5x

AMRAP 10

7 Power Clean (155lbs/105lbs)

7 Bar Facing Burpees

POST SCORE TO COMMENTS

=======================

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Bench Press + band

8 sets x 2 reps

H.AP

Super Set

Laying Triceps Extension x 10-15 reps

+

Biceps Curl x 10-15 reps

3 sets

Bent over Laterals

3 sets x 12 reps

Grenade Drop Sets on Lat Machine

2 sets max reps

Endurance

500m run

2 minutes rest

6x

Row

1000m row

2 minutes rest

2x

Swim

25m sprint

25 push ups

5x