Wednesday- December 16, 2014

warm-up

450m run

then…

50 wall balls

WOD

30 thrusters (155lbs/105lbs)

For Time 

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Westside

Max Effort Upper 

-Max Effort Bench + Chains

-Outlaw wide bench

1 set x 6 reps 

-Double Paused Bench

3 sets x 3 reps 

-Laying Triceps Extensions

-Weighted Dips

-3 SuperSets of:

20 Triceps Extensions 

20 Face Pulls 

-Machine Extension 

3 sets 

H.A.P

-ABS