Wednesday- August 06, 2014

warm-up

450m run

then…

8 pass throughs

8 sprider-mans

8 pause squats 

5x

AMRAP 14

3 thrusters 

200m run

6 thrusters 

200m run

9 thrusters 

200m run

12 thrusters 

200m run

etc. etc. etc.

(135lbs/95lbs)

*Score will be total reps of thrusters completed after 14 minutes

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Westside

Max Effort Upper

-Ballistic Bench Press

-Outlaw Wide

1 set x 6 reps 

H.A.P.

-Reverse Grip Bench

1 set x 10 reps 

-Triceps Row Back

3 sets x 10 reps 

-Hammer Curls

3 sets x 10 reps 

-Machine Face Pulls

5 sets x 20 reps

H.A.P

-Reverse Hypers

3 sets

-ABS