Wednesday- June 12, 2013

warm up

450m run

then...

6 spidermans

8 pass throughs

10 squats

3x

WOD

15 -12-9-6-3

Thrusters (95lbs, 65lbs)

Toes To Bar

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

-Max Effort Upper

Shoulder Saver Bench

Work up to a heavy triple or double

Go heavy, put on Slanger and go heavier!!!

-Bent Over Rows

4 sets

-Bent Over Laterals

4 sets

Endurance

200m run

 2 minutes rest

5x

Row

250m row

2 minute rest

5x

Swim

200m swim

6x

*rest as needed