Wednesday- October 15, 2014

warm-up

450m run

then…

50 Wall Balls 

50 Toes to Bar

WOD

"Isabel"

30 Snatches (135lbs/95lbs)

For Time

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

Westside 

Max Effort Upper 

-Cambered Bar Bench Press

-Outlaw Wide Bench

1 set x 6 reps

TBD

-Outlaw Wide Bench

1 set x 3 reps 

-Close Grip Bench 

2 sets x 10 reps 

-DB Shoulder Press

3 sets x 10 reps 

-JM Press

3 sets 

-1 SuperSets of:

10 Triceps Push Downs

10 Face Pulls 

H.A.P.

-1 SuperSets of:

20 Triceps Push Downs

20 Face Pulls 

H.A.P

-1 SuperSets of:

30 Triceps Push Downs

30 Face Pulls 

H.A.P.

-ABS