Sunday- January 04, 2014

warm-up

450m run

then…

100 double unders

WOD

EMOM 12 

1 power Snatch

*athletes choose weight 

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Westside

Dynamic Effort Upper

-Bench Press

35% + bands 

9 sets x 3 reps

-Outlaw Wide Bench

1 set x 3 reps 

*strict

-Single Pause Bench

3 sets x 3 reps 

*pause 1 inch before chest 

-Bent Over Rows

a shit ton of them

-ABS