Sunday - February 17, 2019

warm-up

450m run

then…

5- 200m sprints 

WOD 

EMOM 10 

1 power snatch + 1 squat snatch 

ascending weight 

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

Westside 

Dynamic Effort Upper 

-Bench Press

3 sets x 20 reps 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps

-Close Grip Bench 

4 sets x 4 reps 

-Dumbbell Floor Press 

3 sets x 20 reps 

-Face Pulls 

50 reps 

-ABS