Sunday- August 03, 2014

warm-up

450m run

then...

50 toes to bar

WOD

5 power cleans (155lbs/115lbs)

10 pull-ups

25 doubles

3 rounds for time

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Westside

Dynamic Effort Upper

-Bench Press

35% + Chain

9 sets x 3 reps

-Close Grip Bench 

1 set x reps until failure 

-Tate Press

5 sets x 10 reps

-Hammer Curls

5 sets x 10 reps

-Machine Face Pull

5 sets x 15-20 reps

H.A.P.

-ABS

*Optional Finishers 

-Bar Muscle Ups

-Farmers Carries

-Reverse Hypers

-Good Mornings