Sunday- January 18, 2015

warm-up

450m run

then…

100 double unders

WOD

21-15-9

OHS  (95lbs/65lbs)

pull ups

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

Westside

-Dynamic Effort Upper

-Bench Press

35% + bands

9 sets x 3 reps 

-Outlaw Wide Bench

1 set x 6 reps 

-Double Pause Bench

3 sets x 3 reps 

-JM Press

4 sets 

-3 Super Sets of:

10 hammer curls

10 laying triceps extensions 

-Bent Over Rows

5 sets 

-ABS