Wednesday- November 6, 2013

warm up

450m run

then...

"Cindy"

6x

 AMRAP 10

10 power cleans (95lbs/65lbs)

20 double unders

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

2 board press

*Slang It 

-Close Grip Bench

3-5 sets

 Grenade Chain Extensions

4 sets 

H.A.P

-Dumbbell Bench or Flies

3 sets

-100 Face Pulls

-ABS

Endurance 

400m run 

3x 

Row

500m row 

3x

Swim

400m swim

3x