Wednesday- April 9, 2014

warm up

then…

50 wallballs

then…

10 knee jumps

8 spidermans

2x

WOD

"Squat Clean Grace" (165lbs/115lbs)

For time

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Outlaw Wide Bench Press

JM Press
3-5 sets

Standing Shoulder Press
3 sets x 5 reps
*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