Wednesday- July 16, 2014

warm up

450m run

then…

50 toes to bar

50 wallballs

WOD

10 clean & jerks (135lbs/95lbs)

100m run

3 rounds for time

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Westside

Max Effort Upper

Floor Pin Press

Outlaw Wide Bench

1 sets x 8 reps

H.A.P

-Chain Laying Extentions
2 sets x 3-5 reps

-Single Arm KB Shoulder Press

2 sets x 8-10 reps

-Farmers Walks
3x

-Banded Push Ups
2 sets x max reps

-Banded Face Pulls

150 reps

-ABS

*machine extensions time permitting

50 reps - 100 reps