Sunday- August 17, 2014

warm-up

450m run then…

pull up less "Cindy"

WOD

30 squat cleans & squat jerks

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Westside

Dynamic Effort Upper 

-Bench Press 

35% + Chain

9 sets x 3 reps 

-Outlaw 

1 set x 8 reps

*weight same as last 6 rep set 

-Triceps Extensions

5 sets x 10 reps 

-Hammer Curls

2 sets

-Machine Extensions 

2 sets

-Machine Face Pulls

2 sets 

-ABS