Wednesday- May 8, 2013

warm up

450m run

then...

7 HSPU (push ups)

4 putting on your shorts

10 PVC overhead sqauts

3x

WOD

5 Front Squats (165lbs / 115lbs)

5 HSPU’s

5 Rounds

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Pad Floor Press
6-8 sets x 2 reps

70% + chain
Add chain each set
Then put on the slanger and go heavier!!!

-Barbell  Rows

 3 sets x 15 reps

Accessory Work

-Close Grip Bench

5 sets x 3 reps

- Grenade Machine Extensions

3-5 sets

-Band Face Pulls

2 sets x 50 reps

-Reverse Hypers
*light

-Abs

Endurance

800 run

Row

700m row
3x
*rest as needed

Swim

1600m swim