Wednesday- September 25, 2013

warm up

450m run

then...

"Cindy"

6x

WOD

5 sets

4 deadlift

8 burpees

20 doubleunders

rest 4min

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Floor Press  + chains

*work up to heavy weight add sling shot and go heavier

-Close Grip Bench Press

3-5 sets 

-Laying Triceps Extentions

3-5 sets

-Hammer Curls

3-5 sets

-100 Face Pulls 

-Abs

Endurance

400m run

2min rest 

4x

Row

500m row 

2min rest 

4x 

Swim

400m swim

2min rest 

4x