Sunday- April 14, 2013

warm up

450m run

3x

WOD

"Death by Burpees"

*Yes I said death by burpees"

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

Bent Over Rows

7 sets x 3 reps

Accessory Work

Laying Triceps Extension 

7 sets x 8 reps

Bent over Laterals 

3 sets x 12 reps