Wednesday- March 13, 2013

Warm Up

450m Run

then...

10 Walking Spiderman Lunges

8 Pass Throughs

100m Sprint

4x

WOD

5 min. AMRAP

Squat Clean (165/110)

&

Jerk

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Bench Press

5 sets x 3 reps

H.A.P

Laying Triceps Extension 

5 sets x 3 reps

Accessory Work

Plyo Push Ups

3 sets x 5-10 reps

*put on a vest if possible

Barbell Biceps  Cheat Curls

3 sets x 3-5 reps

Bent over Laterals or Scap Pulls

3 sets x 12 reps

Endurance

400m run

2 minute rest

3x

Row

700m row

1:30 minute rest

2x

Swim

200m swim

1:30 minute rest

4x