Wednesday- January 8, 2014

warm up

8 knee jumps

50' bear crawl

4 spidermans

4x

WOD

5 rds for time

 30 air squats

 10 shoulder to OH (155lbs/105lbs)

*weight moved from ground

POST TIME AND EXTRA CREDIT TO COMMENTS

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Close Grip Bench Press + chain

*work up to a max then add Slanger

-Laying Triceps Extensions

5 sets 

-Machine Cross Over Pull Downs

5 sets

-Face Pulls

1 set x 100-150

-AB Wheel 

3 sets

-Leg Raises

3 sets

-Back Extensions

3 sets

Endurance

450m sprints

1 minute rest

4x

Row

500m row

4x

Swim

400m

2 minute rest

4x