Wednesday- August 21, 2013

warm up

450m run

then...

5 toes to bar

5 burpee broad jumps

5x

WOD

15 -12-9-6-3

Front Squat (135lbs, 95lbs)

Toes To Bar

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 reps

-Hammer Curls

3 sets 

Bent Over Rows

5 sets

-Triceps Extensions

5 sets

Endurance

400m run

4x

*rest as needed

Row

500m row

4x

*rest as needed

Swim

400m swim

4x

*rest as needed