Wednesday- February 04, 2015

warm-up

450m run

then…

50 wall balls 

Squat Snatch

1-1-1-1

WOD

6 rounds for time 

Kettle Bell Swings (53lbs/35lbs)

1 minute on, 1 minute rest 

*GOAL: 180 swings (30 swings per round)

**2 burpees for every rep missed 

***Score is total reps 

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Westside

Max Effort Upper 

-Bench Press 

Fat Bar + Chains

-Competition Bench

1 rep 

*ask coach for weights 

-Tate Press 

3 sets x 12 reps 

-DB Roll Backs 

3 sets x 12 reps 

-Chest Supported Rows

3 sets x 8 reps 

-Push Ups 

100 reps 

-Band Pull Aparts

100 reps 

-Barbell Oblique 

100 reps