Wednesday- June 18, 2014

warm up

450m run

then…

10 push ups

10 toes to bar

5x

WOD

10 rounds "Cindy"

30 Clean & Jerks (155lbs/110lbs)

For time

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

Floor Press
15-12-10-8-5-3

Bar Dips
5 sets x 5-10 reps

-Bent Over Rows
3 sets x 5-8 reps

Straight arm lat pull downs
3 sets x 10 reps

-100 DB Shoulder Press

-Machine face pulls

3 sets x 20 reps

-ABS

*machine extensions time permitting

50 reps - 100 reps