Wednesday- October 29, 2014

Warm up

450m run

then…

60 Wallballs

WOD

10 Full Snatch
200m run
3 rounds

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Westside 

Max Effort Upper 

Floor Press

Weight + Chain

-Outlaw Wide Bench

1 set x 3 reps 

-Close Grip Bench

1 set x 3 reps

-Bar Dips

3 sets

-Laying Triceps Extensions

1 set x 10 reps

1 sets x 8 reps 

1 set x 5 reps

2 set x 3 reps 

-100 Push Ups 

-ABS

Optional

-Pull Overs 

3 sets x 8-10 reps 

HYBRID
-Clean & Jerk
work up to 88%
2 sets x 1 rep