Wednesday- April 10, 2013

warm up

450m run

then...

5 T2B

10 push ups

15 squats (rock bottom)

3x

WOD

Five rounds for time:

12 Front squats, (135lbs/95lbs)

21 Double unders

12 Burpees

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Sling Shot Floor Press  + Chains

Work up to a heavy double or triple

-Bent Over Rows

3-5 sets 5-8 reps

Accessory Work

-Laying Triceps Extension 

3 sets x 3-5 reps 

H.A.P

-Scap Pulls

3 sets x 10 reps

-100 triceps extensions

Endurance

200m run

1:30 minute rest

3x

Row

10 minutes (2:00/2:15)

Swim

200m swim

2 minute rest

5x