Wednesday- January 1, 2014

warm up

450m run

then…

5 knee jumps

7 toes to bar

7 slow squats

7 pass throughs

5x

WOD

Five rounds for time of:

-14 Alternating lunges from front rack position (95lbs/65lbs)

-20 Double-unders

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Ultra Wide Bench Press

*work up to a max then add Slanger

-Rope Triceps Pressdowns

5 sets 

-Machine Cross Over Pull Downs

5 sets

-Banded Cross overs

5 sets

-AB Wheel + weight

5 sets

-Leg Raises

3 sets

-Back Extensions

5 sets

Endurance

100m sprints

1 minute rest

8x

Row

2500m row

Swim

100m

1 minute rest

8x