Wednesday- May 7, 2014

warm up

450m run

then…

55 wallballs

-Push ups in remaining

WOD

10 Thrusters (95lbs/65lbs)

10 Burpees

3 rounds for time

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

-Ultra Wide Bench

-JM Press
3 sets

-Standing DB Press
3 sets 

-Laying Extensions
3 sets

-100 push ups

-ABS

Endurance

1 mile run

for time

*max effort

Row

2500m row

Swim

1400m swim

for time