Wednesday - February 03, 2016

warm-up

450m run

then…

3 knee jumps 

4 spider-mans 

5 pass throughs 

WOD 

10 shoulder to overhead (95lbs/65lbs)

10 box jumps (20"/24")

200m run

10 ab mat sit ups

3 rounds for time 

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Westside 

Max Effort Upper 

-Bench Press + Bands 

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause Bench 

3 sets x 2 reps 

-Close Grip Bench 

2 sets x 5 reps 

-Laying Triceps Extensions 

4 sets x 4 reps 

-Row Backs 

3 sets x 6 reps 

-3 Super Sets of 

25 Face Pulls 

25 Machine Extensions 

Dips 

-ABS