Wednesday- June 5, 2013

warm up

450m run

 then...

6 knee jumps

5 push ups

3x

WOD

Five rounds for time:

5 Split jerk (185lbs/125lbs) 15 Knees to elbows

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

-Max Effort Upper

Bench Press + chain

Work up to a heavy triple or double

Go heavy, put on Slanger and go heavier!!!

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

3 Super Sets

-Curl Bar Curls

10-15 reps

+

-Machine Triceps Pressdowns

10-15 reps

-Hammer Curls

4 sets 

-Face Pulls

2 sets x 75 reps

-ABS

Endurance

800m run

 2 minutes rest

2x

Row

2500m row

Swim

800m swim

2x

*rest as needed