Wednesday - May 10, 2017

warm-up

450m run 

then…

50 toes to bar 

(50 leg raises) 

WOD 

3 power snatches (135lbs/95lbs)

5 burpees 

5 rounds for time 

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

Westside 

Max Effort Upper 

-Pin Press

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 2 reps 

-Laying Extensions 

3 sets x 3 reps 

-Machine Dips 

100 reps 

***Cheerleaders do WOD then bench if they don't need to leave right after the WOD. Everyone else just benches after Coach Chad's class.