Wednesday- August 27, 2014

warm-up

450m run 

then…

5 Spider-Mans

5 Pass Throughs

:30 Squat Holds

5x

AMRAP 10

30 Double Unders

15 Ground to Overhead

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Westside

Max Effort Upper 

-Bench Press

2 Board

-Outlaw Wide

1 set x 6 reps 

+5lbs from last 6 rep set

-JM Press

3 sets x 5 reps

-Tate Press

5 sets x 10 reps

-3 Super Sets of:

15 Triceps Press Down

15 Face Pulls

-Hammer Curls 

5 sets x 8 reps

-ABS