Sunday-August 31, 2014

warm-up

450m run 

then…

25 wallballs

25 toes to bar

2x

WOD
3 rounds for time of:

Power Clean, 15 repetitions

12 Bar Over Burpees

9 Pull-ups

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Westside

Dynamic Effort Upper

-Bench Press

35% + chains

9 sets x 3 reps

-Outlaw Wide Bench

1 set x 8 reps

*5 lbs up from last 6 rep set

-JM Press

3 sets x 5 reps

-5 Super Sets of:

15 triceps press downs

15 face pulls

-ABS