Wednesday- May 29th 2013

warm up

450m run

then...

5 toes to bar

5 burpees

4x

WOD

"Isabel"

30 Snatches (135lbs/95lbs)

for time

*1 burpee penalty for every drop

**burpees redeemed after WOD not for time!

POST SCORE TO COMMENTS

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**AL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

-Max Effort Floor Press

Floor Press + chain

Work up to a heavy triple or double

Then drop weight and hit a set of 10-15 reps

Super Set

-Plyo Push ups 8- 10 reps

+

-Machine Triceps Pressdowns

-Hammer Curls

4 sets 

-Face Pulls

2 sets x 75 reps