Wednesday- February 6, 2013

warm up

450m run

then...

10 spidermans

25 KBS

2x

AMRAP 11

10 squats

8 burpees

6 toes to bar

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Effort Upper
Max Reps @ 135lbs/ 65lbs

JM Press with Curl Bar

5 sets x 3-5 reps 

H.A.P

Bent over Laterals
3 sets x 12 reps

Hammer Curls

3 sets x 10 reps non alternating

Grenade Drop Sets on Lat Machine

2 sets max reps

Endurance

600m run

2 minutes rest

4x

Row

3000m row

Swim

800m swim

3 minutes rest
2x