Wednesday - December 09, 2015

warm-up

450m run

then...

4 spider-mans

5 pass throughs

6 wall balls 

WOD

20 snatches (135lbs/95lbs) 

20 burpees

20 snatches (135lbs/95lbs)

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Westside

Max Effort Upper

-Bench Press + Chains

-Outlaw Wide Bench

1 set x 6 reps

-Double Pause Bench

3 sets x 2 reps

-Close Grip Bench

3 sets x 3 reps H.A.P.

-Laying Extensions

3 sets x 3 reps H.A.P.

-Bent Over Rows 

9 sets x 3 reps 

-ABS