Wednesday - January 14, 2015

warm-up

450m run

then...

50 wall balls 

WOD

100 air squats 

20 push jerks (155lbs/105lbs)

2 rounds for time 

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Westside

Max Effort Upper

-Floor Pin Press

-Close Grip Bench Press

3 sets x 3 reps 

-3 SuperSets of:

Laying Triceps Extensions

Bar Dips

Machine Extensions

*athletes choose weight 

-Weighted AB Wheels

4 sets 

-Straight Leg Sit Ups

4 sets

-Machine ABS

4 sets