Wednesday- June 19, 2013

warm up

450m run

then...

"Cindy"

3x

AMRAP  9 

1 Power Clean (115lbs, 75lbs)

1 Overhead Squat  (115lbs, 75lbs)

2 Power Cleans

2 Overhead Squats

etc, etc, etc

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Super Set

10 reps bench press (135lbs/55lbs)

10 push ups

4 sets

-Single Handle Chain Triceps Extensions

3 sets

ABS

Strict Toes To Bar

3 sets

Endurance

100m run

1 minutes rest

7x

Row

100m row

1 minutes rest

7x

Swim

100m swim

1 minutes rest

7x