Wednesday- February 18, 2015

warm-up

450m run

then...

10 wall balls

10 toes to bar

WOD

21 thrusters (95lbs/65lbs)

21 double unders 

3 rounds for time 

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Westside 

Max Effort Upper

-1 Board Press + Bands 

-Outlaw Wide Bench 

1 set x 3 reps 

-Rack JM Press

4 sets x 5 reps 

-Bent Over Rows

9 sets x 4 reps 

-3 SuperSets of:

20 Triceps Extensions 

20 FacePulls 

-Weighted Ab Wheels 

4 sets

**Optional**

-Barbell Obliques 

-Reverse Hypers