January 29, 2015

Marvelous

warm up

In 10 minutes

450m run

then…

50 wallballs

then…

Power Snatch

1-1-1-1

WOD

8 Rounds

12 Wall Ball Shots

12 Swings

For time

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Westside

Max Effort Upper

-Bow Bar + Chains (Cambered Bar)

*Switch bars from last week

-Rack JM Press

3 sets x 8 reps

-Laying Triceps Extensions

2 sets x 20 reps

-Banded Triceps Extensions
100 reps 

-Weighted AB Wheel
4 sets x 2 reps