Wednesday - January 11, 2016

warm-up

450m run

then…

4 dynamic toe touches 

4 air squats 

4 spider-mans  

WOD

50 burpee box jumps 

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

Westside 

Max Effort Upper 

-Bench 

-Mid Grip 

-Double Pause 

-Close Grip Bench 

-Laying Extensions 

-Bent Over Rows 

-3 Supers Sets 

10 triceps machine

20 machine extensions 

30 face pulls 

-ABS