warm up
450m run
then…
50 wallballs
15 knee jumps
AMRAP 14
15 power snatch (75lbs/45lbs)
15 hand release push ups
15 jump squats
POST TIME AND EXTRA CREDIT TO COMMENTS
-------------------------------
*ALL EXTRA CREDIT IS OPTIONAL*
Extra Credit
Westside
Max Effort Upper
- Bench Press
3 sets x 3 reps
Standing Shoulder Press
3 sets x 5 reps
*from rack
-Laying Extensions
3 sets
-100 pull ups (50)
-ABS
3 sets x 3 reps
Standing Shoulder Press
3 sets x 5 reps
*from rack
-Laying Extensions
3 sets
-100 pull ups (50)
-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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