Wednesday- July 31, 2013

Warm Up

450m Run

then...

7 toes to bar

7 push ups

10 squats

4x

WOD

5 Rounds

7- Front Squats (155lbs/105lbs)

11- Chest to bar Pull-ups

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