Sunday - July 15, 2018

warm-up

450m run

then…

10 spider-mans

10 pass throughs

5 inch worms

5x

WOD

EMOM 12

1 power snatch (175lbs/125lbs)

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Westside 

Dynamic Effort Lower 

-Bench

7 sets x 5 reps @ 79%

-Laying Extensions 

3 sets x 3 reps 

-Push Ups 

100 reps 

-Pull Ups 

50 reps 

-Bent Ove Rows 

50 reps 

-Machine Extensions 

100 reps 

-Face Pulls 

100 reps 

-ABS