warm up
450m run…
6 spidermans
8 pass throughs
6 knee jumps
6x
WOD
1 min on & 1 min off:
2 Power snatches (95lbs/65lbs)
4 Lateral burpees
*Rounds and reps will be your score
Five 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
- Bench Press
3 sets x 3 reps
T-Rows
3-5 sets
-Bar Dips
3 sets
3 sets x 3 reps
T-Rows
3-5 sets
-Bar Dips
3 sets
-ABS
Endurance
1 mile run
for time
*max effort
Row
2500m row
Swim
1400m swim
for time
1 mile run
for time
*max effort
Row
2500m row
Swim
1400m swim
for time
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