Wednesday- February 20, 2013

warm up

450m run

then...

WOD

30 Snatches (75lbs/45lbs)

50 wallballs

30 Snatches (135lbs/95lbs)

For time

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Effort Upper

Bench Press + band

9 sets x 3 reps

Laying Triceps Extension 

3-5 sets x 3-6 reps

Biceps Curl on Hammer Bar

3-5 sets x 3-6 reps

Bent over Laterals

3 sets x 12 reps

Grenade Drop Sets on Lat Machine

2 sets max reps
or
2 sets till failure on U-Bar

Endurance

800m run

1 minute rest

4x

Row

700m row

1 minute rest

3x

Swim

50m swim

15 burpees

3x