Wednesday- October 01, 2014

warm-up

450m run 

then…

25 wall balls

25 toes to bar

WOD

"Fran"

21-15-9

Thrusters (95lbs/65lbs) 

Pull Ups

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

Westside

Max Effort Upper

-Floor Press + chain

-Outlaw Wide Bench

1 set x 3 reps 

+5lbs from last time

-Close Grip Bench

+5lbs from last time 

-Laying Triceps Extensions

3 Sets x 3-5 reps

H.A.P

-Machine Extensions 

3 sets x 5-8 reps

H.A.P

-3 Supersets of:

20 triceps 

20 face pulls 

-ABS