Sunday - August 21, 2016

warm-up

450m run

then…

100m run 

4 spider-mans

:30 squat hold 

WOD 

EMOM 10 

2 power cleans 

*ascending weight 

score = final weight 

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Westside 

Dynamic Effort Upper 

-Bench Press

1 set x 20 reps 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

1 set x 20 reps

-Laying Extensions 

2 sets x 8 reps 

-Machine Extensions 

2 sets x 25 reps 

-Face Pulls 

2 sets x 25 reps 

-ABS