Wednesday- April 30, 2014

Morning warm-up

450m run

then...

"Cindy"

3x

Afternoon warm-up

10 minutes

50 wall balls

then..

As many push-ups as possibile or until you reach 100

WOD
30 Clean & Jerks (95lbs/75lbs)
30 Clean & Jerks (135lbs/95lbs)

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

-One Board Press

-JM Press
3 sets

Standing DB Press
3 sets 

-Laying Extensions
3 sets

-50 pull ups

-ABS

Endurance

1 mile run

for time

*max effort

Row

2500m row

Swim

1400m swim

for time