Wednesday- May 1, 2013

warm up

450m run

then...

10 HSPU (15 push ups)

5 T2B

5 knee jumps

4x

WOD

AMRAP 10

3 Bears (155lbs / 105lbs)

20 double unders

* squat clean thruster, back squat, then press from back of neck= 1 Bear

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Chain Floor Press

GO HEAVY AS YOU CAN

Then put on the slanger and go heavier!!!

-Dumbbell  Rows

 5 sets 10-12 reps

Accessory Work

-Close Grip Bench

5 sets x 3 reps

-Chain Grenade Extensions

3-5 sets

-Band Face Pulls

2 sets x 50 reps

-Reverse Hypers

-Abs

Endurance

1 mile run

Row

1600m row

Swim

1600m swim