Wednesday- July 24, 2013

Warm Up

450m Run

then...

3 chest to bar pull ups

6 spidermans

8 pass throughs

4x

WOD

Every minute on the minute for 12 minutes

3 Power cleans (185lbs/135lbs)

As many Double unders as possible in the time remaining

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 3 x 3

-Laying Triceps Extensions

5 sets x 3-5 reps

-Hammer Curls

3 sets x 8 reps

-Pushdowns

3-5 sets

-Bar Dips

Endurance

200m run

6x

*rest as needed

Row

250m row

6x

*rest as needed

Swim

200m swim

6x

*rest as needed