Wednesday - October 12, 2016

warm-up

450m run

then…

4 spider-mans

5 pass throughs 

6 inch worms 

WOD

AMRAP 7 

15 air squats 

5 power cleans (165lbs/110lbs)

15' handstand walk

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Westside 

Max Effort Upper 

-Bench Press + Bands 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 5 reps 

-Laying Extensions

3 sets x 5 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Machine Extensions + Machine Face Pulls

3 sets x 20 reps 

-ABS