Wednesday- March 19, 2014

warm up

450m run

then…

4 inch worms

5 knee jumps

6 spidermans

5x

EMOM 10

Power Snatch

155lbs x 2 reps

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Bench Press
3 sets x 5 reps


-Bar Dips
3 sets


T-Rows
3-5 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