Wednesday- January 21, 2014

warm up

EMOM 10

5 burpees

WOD

50 wallballs 

30 double unders

3 rounds

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Floor Press + chain

-Laying Triceps Extensions

5 sets 

-Hammer Curls
3 sets x 5-8 reps

-Triceps Extensions

1 set x 100

-AB Wheel + weight

5 sets

-Back Extensions + weight

4 sets

Endurance
1 mile run
for time
*max effort

Row
2500m row

Swim
1400m swim
for time