Wednesday- April 01, 2015

warm-up

In 10 minutes

450m run

then…

AMRAP

10 walking lunges

20 single skips

6 spidermans

WOD

AMRAP 12

10 Deadlifts (95lbs/65lbs) 

8 Hang Cleans (95lbs/65lbs) 

6 Push Presses (95lbs/65lbs) 

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Westside

Max Effort Upper 

-Bench Press + bands

-Outlaw

1 set x 6 reps 

-Barbell Laying Triceps Extensions

3 sets x 5 reps

-Bent Over Rows

5 sets x 5 reps 

-3 SuperSets Of

20 Machine Triceps Extensions

20 Face Pulls

Super Set

-Weighted Straight Legged Sit Ups x 20 reps

+

10 AB Wheels