Sunday - January 24, 2016

warm-up

450m run

then…

5 wall balls 

5 burpees

WOD

EMOM 10

2 power snatch

*athletes choose weight 

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Westside 

Dynamic Effort Upper

-Bench Press

2 sets x 20 reps 

+5lbs from last week

-Outlaw Wide Bench 

1 set x 3 reps 

-Temple Ballistic Bench

2 sets x 3 reps 

-Laying Extensions 

2 sets x 10 reps 

-Bent Over Rows 

9 sets x 3 reps 

-3 SuperSets of:

20 face pulls 

20 machine extensions 

-ABS