Wednesday- April 24, 2013

warm up

450m run

then...

3 burpees

8 walking lunges

4x

WOD

15 deadlifts (95lbs / 65lbs)

15 thrusters

15 front squats

15 OHS

15 push jerks

*3 burpees every minute on the minute

Westside

Max Effort Upper

Sling Shot Slight Incline Bench Press  + Band

Work up to a heavy double

-Dumbbell  Rows

 3-5 sets 5-8 reps

Accessory Work

Close Grip Bench
4 sets x 3-5 reps

-Chain Grenade Extensions -Band Face Pulls
3 sets x 20 reps

-Band Face Pulls
3 sets x 20 reps

Endurance

300m run

2 minutes rest

4x

Row

300m row
2:00 rest
4x

Swim

1600m swim