Wednesday- September 4, 2013

WOD

"Grace"

30 Clean & Jerks (135lbs/95lbs)

*2 burpees for every drop. Pay upon drop.

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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