Wednesday - January 23, 2019

warm-up

450m run

then…

5 spider-mans

5 knee jumps 

5 pass throughs 

WOD

AMRAP 7 

10 alternating one arm c&j (5 each side)

5 hang squat cleans (115lbs/75lbs)

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Westside

Max Effort Upper

-Bench Press + Heavy Chains

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause 

2 sets x 2 reps

-Close Grip Bench 

2 sets x 6 reps 

-Laying Extensions 

3 sets x 8 reps 

-Dumbbell Floor Press 

1 set x 10 reps, 20 reps, 30 reps

-ABS