Wednesday- November 19, 2014

warm-up

450m run

then…

65 wall balls

WOD

30 toes to bar

10 snatches (135lbs/95lbs)

3 rounds for time 

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Westside

Max Effort Upper 

-Bench Press

4 Board 

-Outlaw Wide Bench

1 set x 10 reps 

-JM Press

3 sets x 5 reps 

-FacePulls

-Triceps Extensions 

-Bent Over Rows

-ABS