Wednesday- March 04, 2015

warm-up

450m run

then…

50 wall balls 

WOD

AMRAP 8

6 OHS (135lbs/95lbs)

6 sit-ups 

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Westside

Max Effort Upper 

-Bench Press

Double Reverse Grip

-Outlaw Wide Bench

1 set x 6 reps 

-Bent Over Rows 

9 sets x 4 reps 

-Dumbbell Row Backs

4 sets x 10 reps 

-4 SuperSets of

10 Laying Triceps Extensions

5-10 Dips

20 Machine Face Pulls 

*Do NOT rest between exercises!!!

-Weighted AB Wheels

*Optional

-Back Extensions 

-Rack JM Press 

-Circus Dumbbell