Wedesday-March 6, 2013

warm up
30 burpees

WOD
500m run
1:30 rest
4x

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Effort Upper
Bench Press
40% + Chains

9 sets x 3 reps

Laying Triceps Extension 
3 sets x 12 reps

Plyo Push Ups
3 sets x 5-10 reps
*put on a vest if possible

Biceps Hammer Curl

3-5 sets x 3-6 reps

Bent over Laterals or Scap Pulls

3 sets x 12 reps

Endurance

400m run

2 minute rest

3x

Row

500m row

1 minute rest

3x

Swim

100m swim
1 minute rest
4x