Wednesday - May 11, 2016

warm-up

450m run

then…

4 spider-mans

5 inch worms

6 pass through

WOD

AMRAP 6 

4 lateral burpees

2 power cleans (185lbs/135lbs)

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Westside

Max Effort Upper

-Bench Press

-Outlaw Wide 

1 set x 6 reps

-Double Pause Bench 

3 sets x 2 reps

-Close Grip Bench 

2 sets x 3 reps

-Laying Extensions

3 sets x 5 reps

-Bent Over Rows

9 sets x 3 reps

-Machine Extensions

2 sets x 20 reps

-Machine Face Pulls

3 sets x 20 reps

-ABS