warm up
450m run
then...
5 inch worm push ups
5 toes to bar + pull up combo
8 jump squats
6x
WOD
AMRAP 10
7 thrusters (155lbs/105lbs)
7 burpees
POST SCORE TO COMMENTS
==============================================
** ALL EXTRA CREDIT IS OPTIONAL**
EXTRA CREDIT
Westside
Max Effort Upper
3 Board Press Press with Chains
*Slang It
Bent Over Rows
4 sets
-Laying Extensions
4 sets
H.A.P
-100 Face Pulls
-ABS
Endurance
400m run
3x
Row
500m row
3x
Swim
400m swim
3x
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