Wednesday - March 11, 2015

warm-up

450m run

then…

6 rapid toe touches

5 putting on your pants

4 spidermans 

WOD

EMOM 10

1 squat clean

1 front squat 

*athletes choose weight

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Westside

Max Effort Upper 

-Floor Press 

-Outlaw Wide Bench

1 set x 6 reps 

-Bent Over Rows

9 sets x 3 reps 

-Laying Triceps Extensions

3 sets x 5 reps 

-3 SuperSets Of

20 Machine Triceps Extensions

20 Face Pulls

-Weighted Straight Legged Sit Ups