Wednesday- February 19, 2014

warm up

450m run

then…

8 toes to bar

8 pass throughs

8 spider-mans

7x

AMRAP 15

1 round "Cindy"

10 burpees

10 snatches (135lbs/95lbs)

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Floor Rack Press

-Chain Laying Extensions

5 sets 

-Machine Press Downs
3 sets x 5-8 reps

-Bent Over Laterals
3 sets


-Face Pulls
3 sets

-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