Wednesday- July 30, 2014

warm-up 

100m run

5x

200m run

5x

WOD

100 Burpees 

For time

7 minute time cap

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Westside

Max Effort Upper

-Bench Press

1 board

-Outlaw Wide Bench

1 set x 10 reps

H.A.P.

-Tate Press

3 sets x 12 reps 

-50 Pull Ups

-DB Shoulder Press

2 sets x 8-10 reps

Super Set

-Machine Face Pulls

1 set x 30 reps

+

-DB Draw Backs

1 set x 15 reps 

*Complete 3 Super Sets

-ABS