Wednesday- March 12, 2014

warm up

450m run

then…

10 mountain climbers

8 pass throughs

8 walking lunges

5x

WOD

AMRAP 12

5 thrusters,(95lbs/65lbs) 

7 hang power cleans (95lbs/65lbs) 

10 deadlifts (95lbs/65lbs)

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Bench Blokz One Board Press
*work up then add slanger


-JM Press
3 sets


T-Rows
3-5 sets

-Machine Extensions

100 reps 

-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