Wednesday- July 3, 2013

warm up

450m run

then...

3 burpees

6 spidermans

8 pass throughs 

5x

WOD

3 deadlifts

3 hang squat cleans

3 push presses

3 front squats

4 rounds

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

-Bench Press

3 sets x 3 reps

*5lbs heavier than last week

-Laying Triceps Extensions

5 sets x 3-5 reps

-Hammer Curls

3 sets x 8 reps

-Pushdowns

3-5 sets

-Bar Dips

Endurance

450m run

4x

*rest as needed

Row

500m row

5x

*rest as needed

Swim

400m swim

4x

*rest as needed