Thursday- April 09, 2015

warm-up

In 10 minutes

450m run

then…

AMRAP

4 spider-mans

5 pass throughs 

5 inch worms 

AMRAP in 11 minutes of:

8 wall ball shots (20lbs/14lbs)

6 KB swings (53lbs/36lbs

4 Toes-to-bar

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Westside

Max Effort Upper 

-Floor Press

-Double Pause Bench

2 sets x 3 reps

-Outlaw Wide Bench

1 set x 6 reps

-Bent Over Rows

9 sets x 3 reps

-Laying Triceps Extensions

5 sets x 8 reps