Wednesday- August 7, 2013

warm up

450m run

20 squats

2x

EMOM 15

2 power cleans (205lbs/155lbs)

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

-EZ Curl Bar Curls

3 sets 

Bent Over Rows

3 sets

-Bar Dips

3 sets

Endurance

400m run

4x

*rest as needed

Row

500m row

4x

*rest as needed

Swim

400m swim

4x

*rest as needed