Wednesday - August 17, 2016

warm-up

450m run

then…

4 pass throughs 

5 spider-mans 

6 dynamic toe touches 

4x 

WOD 

3 rounds for time 

50 double unders 

10 clean & jerks (115lbs/80lbs)

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Westside 

Max Effort Upper 

-Bench Press + Bands & Chains 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause 

 2 sets x 2 reps 

-Close Grip Bench 

2 sets x 4 reps 

-Laying Extensions 

3 sets x 6 reps 

-Bent Over Rows 

30 reps 

-3 Super Sets 

20 Tricep Machine Dips 

20 Machine Press Downs 

20 Face Pulls 

-ABS