Sunday- April 20, 2014

warm up

50 t2b

then…

10 spidermans

10 pass throughs

5x

WOD

ANGIE

100 pullups

100 pushup

100 situps

100 squats

*Complete in order: You can break into whatever sets you need to finish the 100 of each movement, but you must go in order.

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Dynamic Effort Upper
Bench Press

- 9 sets x 3 reps
40% + chains

-JM Press
3 sets

Standing Shoulder Press
3 sets 
*from rack

-Laying  Extensions
3 sets


-ABS

Olympic

Clean & Jerk

 2X1 @ 80%

 2 @ 85%