Wednesday- February 5, 2014

warm up

450m run

then…

8 t2b

8 burpees

7x

WOD

2 rounds "Cindy"

10 clean & jerks (135lbs/95lbs)

3 rounds for time

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Floor Press with chain

-Laying Extensions

5 sets 

-Machine Press Downs
3 sets x 5-8 reps

-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