Wednesday- February 12, 2014

warm up

450m run

then…

55 wallballs

WOD

15 – 12 – 9 – 6 – 3 reps for time:

Chest to bar pull-up

Clean and jerk, (135lbs / 95lbs)

Push-up

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Narrow Grip Pause Bench
*work up then add Slanger

High Rows
3 sets

-Pendlay Rows
2 sets

-Laying Extensions

5 sets 

-Machine Press Downs
3 sets x 5-8 reps

-Bent Over Laterals

-AB Wheel + pause

3 sets

-Back Extensions + weight

3 sets

Endurance
1 mile run
for time
*max effort

Row
2500m row

Swim
1400m swim
for time