Wednesday- Decmber 31, 2013

warm-up

450m run 

then...

10 unbroken wall balls 

10 unbroken toes to bar 

2x 

WOD

9 thrusters (95lbs/65lbs)

9 pull ups 

5 rounds 

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

Westside 

Max Effort Upper

-Bench Press

Bands & Chains 

-Outlaw Wide 

1 set x 6 reps 

-Single Pause Bench

3 sets x 3 reps 

-JM Press 

3 sets 

-Laying Triceps Extensions 

3 sets 

-ABS