Wednesday- March 20, 2013

warm up

450m run

then...

10 walking lunges

8 pass throughs

100m run

:30 squat hold

3x

WOD

10 clean & jerks (135lbs/95lbs)

100m run

3 rounds for time

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Effort Upper

Bench Press

50% + bands

9 sets x 3 reps

Laying Triceps Extension 

3 sets x 8 reps LIGHT

Accessory Work

Plyo Push Ups

3 sets x 5 reps

*put on a vest if possible

Bent over Laterals 

3 sets x 12 reps

**NO BICEPS OR EXTRA TRICEPS WORK!!!

Endurance

400m run

2 minute rest

3x

Row

2500m row

Swim

400m swim

1 minute rest

4x