Wednesday- June 26, 2013

warm up

450m run

then...

3 chest to bar

10 walking lunges

6 spidermans

5x

Complete 10 rounds for time

3 Power Snatches (135lb/95lbs)
3 Burpees 

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

-Bench Press

3 sets x 3 reps

H.A.P

-Bar Dips

3 sets x 8-15 reps

*add weight if possible

-Hammer Curls

3 sets x 8 reps

-Pushdowns

3-5 sets

Endurance

50m run

walk to start as rest
10x

Row

100m row

1 minutes rest

10x

Swim

100m swim

1 minutes rest

10x