Sunday- March 22, 2015

warm-up

450m run

then...

5 push ups

10 squats

3x

then...

3 minute squat hold

WOD

100 Thrusters (75lbs/55lbs)

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Westside

Dynamic Effort Upper 

-Bench Press + bands

9 sets x 3 reps

-Outlaw Wide Bench 

1 set x 3 reps 

+5 lbs from last sunday 

-Rack JM Press

3 sets 

-Strict Pull Ups

50 reps

-Cable ABS

100 reps