Wednesday- January 07, 2015

warm-up

450m run

then…

5 burpees 

5 wall balls

5x

WOD

20 back squats (135lbs/95lbs) 

10 pull ups 

3 rounds for time 

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Westside

Max Effort Upper 

-Bench Press

2 Board + bands 

-Outlaw Wide Bench

1 set x 6 reps 

-Double Paused Bench

3 sets x 3 reps 

-Laying Triceps Extensions 

5 sets 

-Machine Face Pulls 

 5 sets 

-100 Banded Face Pulls

-100 Push Ups 

-ABS