Sunday- January 11, 2015

warm-up

450m run

then…

10 sprints

WOD

EMOM 15

2 power cleans 

*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 

-Double Paused Bench 

3 sets x 3 reps 

-JM Press

7 sets 

-Hammer Curls 

4 sets x 10 reps 

-100 Banded Face Pulls

-ABS

*Optional 

-Machine Triceps Extensions

4 sets 

-Laying Triceps Extensions

4 sets 

-Lat Pull Downs 

4 sets