Wednesday- October 9, 2013

warm-up
450m run 
then...
6 knee jumps
6 clapping push-ups
7x

WOD 
15 power snatches (75lbs/45lbs)
30 double unders
4 rounds for time

Westside
Max Effort Upper
Two Board Press with slingshot

Push-ups
3 sets x 20 reps

Laying Triceps Extensions
2 sets x 20 reps

100 Face Pulls

ABS

Endurance 

400m run 
3x 

500m row 
3x

400m swim
3x