Wednesday - February 13, 2019

warm-up

450m run

then…

4 spider-mans

5 knee jumps

6 pass throughs

4x

WOD 

100m run

15 kb swings 

100m run

15 burpees

3 rounds 

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Westside 

Max Effort Upper

-Bench + Bands

10 sets x 3 reps 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 8 reps 

-ABS