Wednesday- May 15, 2013

warm up

450m run

3x

AMRAP 10

"Cindy"

5 pull ups

10 push ups 

15 squats

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Bench  Press

1 set max reps @ 135lbs

*do not perform without a spot!!!

-Barbell  Rows

 3 sets x 15 reps

Accessory Work

-Close Grip Bench

5 sets x 3 reps

- Grenade Machine Extensions

3-5 sets

-Band Face Pulls

2 sets x 50 reps

-Reverse Hypers

*light

-Abs

Endurance

800 run

Row

700m row

3x

*rest as needed

Swim

1600m swim