Sunday- March 01, 2015

warm-up

450m run

then…

100 double unders 

WOD

EMOM 10

3 power cleans (135lbs/95lbs)

11am - Open WOD 15.1 & 15.1a

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Westside 

Dynamic Effort Upper 

-Bench Press 

9 sets x 3 reps 

50% + chains 

-Outlaw Wide Bench

1 set x 3 reps 

-Rack JM Press

5 sets x 8 reps 

-Laying Triceps Extensions

5 sets 

-Bent Over Rows 

9 sets x 4 reps 

*strict

-Straight Legged Sit Ups 

-100 Barbell Obliques