Wednesday - October 14, 2015

warm-up

450m run

then...

5 spider-mans

5 pass throughs

5 putting on your pants

WOD

75 double unders 

10 clean & jerks (165lbs/110lbs)

2 rounds for time 

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Westside

Max Effort Upper

-Pin Press 

2inches off chest 

-Outlaw Wide Bench

1 set x 3 reps 

-Double Pause Bench 

3 sets x 2 reps 

-Close Grip Bench 

3 sets x 3 reps 

-Push Ups

100 reps 

-Laying Exrensions 

100 reps 

-Pull Ups 

50 reps *STRICT*

-Face Pulls

100 reps 

-ABS