Sunday - January 03, 2015

warm-up

450m run 

then...

6 spider-mans

5 pass throughs 

4 inch worms 

:30 squat hold 

WOD

EMOM 7
1 power snatch 

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Westside 

Dynamic Effort Upper 

-Bench Press

2 sets x 20 reps 

+ 5lbs from last Sunday 

-Outlaw Wide Bench 

1 set x 3 reps 

-Temple Down Ballistic Bench 

3 sets x 2 reps 

-Close Grip Bench 

1 set x 20 reps 

-Laying Extensions 

3 sets x 5 reps 

-Row Backs 

3 sets x 10 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Face Pulls

100 reps 

-ABS