Wednesday- November 26, 2014

warm-up

450m run

then…

5 - 100m warm up runs

then sprints 

EMOM 10

2 snatches

*athletes choose weight 

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Westside

Max Effort Upper 

-Pin Press

-Outlaw 

1 set x 6 reps 

-Laying Triceps Extensions 

Out Of Chains 

3 sets 

-SlingShot Lat Pulls Downs 

3 sets x 6-10 reps 

-Pull Overs 

3 sets x 6-10 reps 

-Bent Over Laterals 

4 sets x 10-15 reps 

-ABS