Wednesday - December 07, 2016

warm-up

450m run

then…

4 spider-mans

5 pass throughs 

6 putting on your pants 

WOD

15-12-9

thruster (95lbs/65lbs)

chest to bar 

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Westside

Max Effort Upper 

-Bench Press + Bands & Chains 

-Mid Grip Bench 

1 set x 6 reps 

-Double Pause (Outlaw Wide Grip)

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 4 reps 

-3 SuperSets 

8 JM Press

8 Laying Extensions 

25 Machine Extensions 

-Bent Over Rows 

9 sets x 3 reps 

-Side Lat Pulls 

3 sets x 20 reps 

-Face Pulls 

1 set x 100 reps 

-ABS