Wednesday - March 15, 2017

warm-up

450m run

then...

4 Spider-Man's 

6 pass throughs 

8 dynamic toe touches 

WOD

2 rounds 

50 wall balls (20lbs/14lbs)

5 clean & jerks (225lbs/155lbs) 

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Westside 

Max Effort Upper

-Bench Press + Bands 

-Outlaw Wide

1 set x 6 reps

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 4 reps

-Laying Extensions 

3 sets x 5 reps

-Bent Over Rows 

30 reps

-Machine Dips 

3 sets x 10 reps

-Machine Extensions 

2 sets x 20 reps

-FacePulls 

100 reps

-ABS