February 11, 2015

warm up

In 10 minutes

450m run

then…

50 wallballs

WOD

4 rounds of:

2 minutes of triple-unders

2 minutes of burpees

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Westside

Max Effort Upper 

-Outlaw Bench Press 

Straight Weight 

Laying Extensions

4 sets x 5 reps

-DB Roll Backs 

5 sets x 8 reps 

-Push Ups 

100 reps 

-Band Pull Aparts

100 reps 

-AB Wheel

3 sets

-Barbell Obliques 

100 reps