Wednesday - November 30, 2016

warm-up

450m run

then…

5 spider-mans

5 dynamic toe touches 

5 pass throughs 

WOD

"DT"

5 rounds for time 

12 deadlifts 

9 hang power clean 

6 push jerk 

*athlete choose weight 

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Westside

Max Effort Upper 

-Bench Press 

-Medium Grip Bench 

1 set x 6 reps 

-Double Pause (Outlaw Grip) 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 3 reps 

-Laying Extensions 

3 sets x 5 reps 

-Bent Over Rows 

30 reps 

-Triceps Machine 

3 sets 

-Machine Extensions 

3 sets x 20 reps 

-Face Pulls 

3 sets x 20 reps 

-ABS