Wednesday- February 26, 2014

warm up

450m run

then…

8 pass throughs

10 squats

8 spidermans

5x

WOD

20 doubles

1 snatch

8 rounds

*ascending weight

*score is load and time

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Outlaw Wide Grip Bench
*work up then add slanger


JM Press
5 sets

-Laying Extensions

3-5 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