Wednesday- July 10, 2013

Original Westside Barbell

warm up

450m run

then...

5 inch worms

6 spidermans

10 pass throughs

4x

AMRAP 7

5 C2B

5 OHS (95lbs / 65lbs)

POST SCORE TO COMMENTS

==============================================

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

-Box Squats

12"box

50%+chains

Front Squats

5 sets x 2 reps

Back Squats

5 sets x 2 reps

-Sumo Speed Pulls

6 sets x 2 reps

60% + bands

-Reverse Hypers

4 sets 

-GHRs

4 sets

-ABS

Endurance

150m sprint

6x

*rest as needed

Row

250m row

6x

*rest as needed

Swim

200m swim

6x

*rest as needed