Wednesday- April 16, 2014

warm up

EMOM 10

3 Single arm KB Squat Snatch right

3 Single arm KB Squat Snatch left

AMRAP 12

5 thrusters (155lbs/110lbs)

20 burpees

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

-JM Press
3 sets

Standing Shoulder Press
3 sets 
*from rack

-Laying Chain Extensions
3 sets

-100 pull ups (50)

-100 push ups


-ABS

Endurance

1 mile run

for time

*max effort

Row

2500m row

Swim

1400m swim

for time