Wednesday- August 28, 2013

warm up

450m run

then...

10 spidermans

10 pass throughs

5x

AMRAP 10

7 burpees

3 clean & jerks (155lbs/105lbs)

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 2 reps

-Barbell Cheat Curls

5 sets 

Bent Over Rows

3 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