Wednesday- May 14, 2014

WOD

5 rounds for time

11 back squats (185lbs/135lbs)

7 burpee 

 7pull-ups

200m run

*weight taken from the floor

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

-Floor Press + band
*slang it

-Straight Legged Floor Press
2 sets for reps
*second set slang it

-Laying Extensions (weight + chain)
3 sets

-100 push ups

-120 face pulls

-ABS

*machine extensions time permitting 

Endurance

1 mile run

for time

*max effort

Row

2500m row

Swim

1400m swim

for time