Wednesday- January 15, 2014

Registration opens today

warm up

60 wall balls

then…

8 spidermans

8 pass throughs

8 toes to bar

5x

WOD

Complete as many rounds as possible in 15 minutes of:

3 squat snatchs (135lbs/85lbs)

Then two rounds of the following:

3 C2B Pull-ups

6 Hand release push-ups

20 double unders 

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Bench Blokz Bench + chain

*work up to a max then add Slanger

-Laying Triceps Extensions

5 sets 

-Hammer Curls
3 sets x 5-8 reps

-Banded Triceps Extensions

1 set x 100

-AB Wheel + weight

5 sets

-Back Extensions + weight

3 sets

Endurance
1 mile run
for time
*max effort

Row
2500m row

Swim
1400m swim
for time