Wednesday- July 23, 2014

warm-up

450m run

then…

8 pass throughs

8 spidermans

10 wall balls

5x

WOD

21-15-9

Power Snatch (75lbs/45lbs)

Pull-Ups

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Westside

Max Effort Upper

-Bench Press

4 Board + Chain

-Outlaw Wide Bench

1 set x 8 reps

H.A.P.

-Tate Press

3 sets x 8 reps

-KB Rows

3 sets x 8 reps

-Single Arm KB Shoulder Press

2 sets x 8-10 reps

-Machine Face Pulls

1 set x 100 reps 

-ABS