Wednesday - May 13 2015

warm-up

450m run

then...

5 spider-mans

5 pass throughs 

5 inch worms 

5 dynamic toes touches

AMRAP 10

20 double unders

15 wall balls 

20 kb swings 

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Westside 

Max Effort Upper

-Bench Press

3 board

-Outlaw Wide Bench

1 set x 3 reps 

-Double Pause Bench

3 sets x 2 reps 

-JM Press

3 sets x 20 reps 

*MIKE DO NOT DO THESE

-Bent Over Rows 

2 sets x 10 reps

-Weighted Bar Dips

3 sets x 10-15 reps 

*ONLY ADD WEIGHT IF...

-If You Can Get 10 Reps w/weight

-Machine Face Pulls

1 set x 100 reps 

-ABS