Wednesday- February 27, 2013

warm up

450m run

then...

10 mountain climbers

5 push ups

8 pass throughs
3x

WOD

Seven rounds of:

7 Push jerks (155lbs/105lbs)

7 Burpees

For Time

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Effort Upper
Bench Press
50% + Chains

9 sets x 3 reps

Super Set
Plyo Push Ups
+
Laying Triceps Extension 
+
Machine Press Downs

Biceps Hammer Curl

3-5 sets x 3-6 reps

Bent over Laterals

3 sets x 12 reps

Endurance

1000m run

2 minute rest

3x

Row

1000m row

2 minute rest

3x

Swim

25m swim

25 push ups

5x