Wednesday- January 29, 2014

warm up

450m run

then…

10 toes to bar

5 burpees

7x

AMRAP 12

1 round "Cindy"

3 squat snatch (135lbs/95lbs)

POST TIME AND EXTRA CREDIT TO COMMENTS

-------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Incline Bench Blokz

-Curl Bar JM Press

5 sets 

-Hammer Curls
3 sets x 5-8 reps

-Face Pulls

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