Wednesday- October 30, 2013

Westside Barbell

warm up

450m run

then...

3  burpee broad jumps

10 walking lunges

3 chest to bar pull ups

6x

AMRAP 15 

3 wall climbs

• 6 C2B pull ups
• 
  
• 9 push jerks (95lbs / 65lbs)
• 
  

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Pin Press 

-Close Grip Bench
3-5 sets

 Triceps Extensions

3 sets 
H.A.P

-Banded Flies

100 reps

-100 Face Pulls

-ABS

Endurance 

400m run 

3x 

Row

500m row 

3x

Swim

400m swim

3x