Wednesday- May 21, 2014

warm up

450m run

then...

100m run

3 pull ups

10 spidermans

5x

WOD

EVENT 7

64 pull ups

10 OHS (205lbs/135lbs)

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

-Pause Bench
then
*slang it

Bent Over Rows
3 sets x 5 reps

-Laying Extensions (weight + chain)
3 sets x 8 reps

-100 DB shoulder press

- rear delt draw backs
3 sets x 15 reps

-120 face pulls

-ABS

*machine extensions time permitting
50 reps - 100 reps 

Endurance

1 mile run

for time

*max effort

Row

2500m row

Swim

1400m swim

for time