Sunday- April 05, 2015

warm-up

450m run

then…

4 knee jumps
4 spider-mans
4 inch worms

EMOM 12 
2 squat cleans
Score = Wilks  

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Westside 

Dynamic Effort Upper

-Bench Press

9 sets x 3 reps 

45% + bands 

-Outlaw Wide Bench

1 set x 3 reps 

-100 Push Ups

-100 *Strict Pull Ups

-Banded Obliques

-AB Wheels