Wednesday- March 27, 2013

warm up

450m run

then...

8 spidermans

8 pvc OHS

8 pass throughs

3x

AMRAP 8

10 hang power cleans

200m run

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Sling Shot Floor Press  + Chain

3-5 sets

Bent Over Rows

3-5 sets 5-8 reps

Accessory Work

Laying Triceps Extension 

3 sets x 3-5 reps 

H.A.P

Seated Bent Over Laterals 

3 sets x 10 reps

Endurance

200m run

1:30 minute rest

3x

Row

200m row

1 minute rest

5x

Swim

200m swim

2 minute rest

5x