Wednesday- August 20, 2014

warm-up

450m run 

then…

8 pass throughs

8 sprider-mans
:30squat holds 

4x

WOD

3 Rounds for time of:

5 squat snatch (135lbs/95lbs)

7 pull ups

20 double unders

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Westside 

Max Effort Upper

-Floor Press + Chain

-Laying Triceps Extention

3 sets x 8 reps

-Hammer Curls 

5 sets x 8 reps

-Scape Rows 

5 sets x 8 reps 

-Heavy Face Pulls

3 sets x 15-20 reps

-ABS