Wednesday- April 23, 2014

warm up

10- 100m sprints

WOD

21 Power cleans (95/65)

21 Burpees

15 Hang squat cleans

15 Burpees

9 Hang squat cleans

9 Burpees

3 Power cleans

3 Burpees

For time

POST TIME AND EXTRA CREDIT TO COMMENTS

-------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Floor Press + chain

Bench Rows
3 sets

JM Press
3 sets

Standing DB Press
3 sets 
*from rack

-Laying Extensions
3-5 sets

-100 push ups (50)


-ABS

Endurance

1 mile run

for time

*max effort

Row

2500m row

Swim

1400m swim

for time