Wednesday- December 03, 2014

warm-up

450m run

then…

50 toes to bar 

WOD

7 power snatches (95lbs/65lbs)

20 double unders 

200m run

3 rounds for time 

----------------------------------------------------------

Westside

Max Effort Upper 

-Bench Press

2 board 

-Outlaw Wide

1 set x 3 reps 

-Hammer Curls 

4 sets x 8-10 reps 

-Bent Over Laterals

3 sets x 10 reps 

-Machine Triceps Extensions

3 sets x 20 reps 

-ABS