Wednesday- October 22, 2013

warm up

450m run

then...

"Cindy"

5x

WOD

10 pull ups

10 front squats (135lbs/95lbs)

10 burpees

3 rounds for time

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Floor Press with chains

-Laying Triceps Extensions

4 sets x 8 reps

-Hammer Curls

3 sets x 8 reps

-100 Face Pulls

-ABS

Endurance 

400m run 

3x 

Row

500m row 

3x

Swim

400m swim

3x