Sunday - January 31, 2016

warm-up

450m run

then…

5 knee jumps 

100m run

5 pass throughs 

WOD 

5 rounds for time 

10 pull ups 

8 kb swings 

6 power snatch (135lbs/95lbs)

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Westside

Dynamic Effort Upper 

-Bench Press

2 sets x 20 reps 

-Outlaw Wide Bench 

1 set x 3 reps 

-Temple Ballistic Bench 

3 sets x 3 reps 

-Close Grip Bench 

1 set x 20 reps 

-JM Press

3 sets x 8 reps 

-Laying Extensions 

3 sets x 3 reps 

-Push Ups 

100 reps 

-Machine Extensions 

100 reps 

-Face Pulls 

100 reps 

-ABS