Wednesday- August 14, 2013

Crush,  2013 Asia Regional

warm up

450m run

then...

8 squats

8 spidermans

8 pass throughs

5x

AMRAP 12

5 deadlifts (95lbs/65lbs)

5 hang cleans 

5 thrusters

5 burpees

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

4 sets x 3-5 reps

-Hammer Curls

3 sets 

Bent Over Rows

3 sets

-Bar Dips

3 sets

*add chain

Endurance

400m run

4x

*rest as needed

Row

500m row

4x

*rest as needed

Swim

400m swim

4x

*rest as needed