Wednesday - August 10, 2016

warm-up

450m run

then...

5 spider-mans 

6 pass throughs 

7 dynamic toe touches 

3x

WOD

3 rounds for time 

21 wall balls (20lbs/14lbs)

15 toes to bar

9 power snatch (135lbs/95lbs)

-----------------------------------------------

Westside

Max Effort Upper

-Bow Bar

-Outlaw Wide

1 set x 3 reps

-Double Pause

2 sets x 2 reps

-Close Grip

3 sets x 3 reps

-Laying Extensions

3 sets x 3 reps

-Triceps Machine

3 sets

-Bent Over Rows

30 reps

-ABS