Wednesday - May 06, 2015

warm-up

450m run

then...

50 wall balls 

AMRAP 7

1 snatch (135lbs/95lbs)

200m run

----------------------------------------------------------

Westside

Max Effort Lower

-Bench Press

1 board

-Outlaw 

1 set x 3 reps

-Double Paused Bench

3 sets x 2 reps 

-Heavy Laying Extensions

4 sets x 5 reps 

-Machine Face Pulls

4 sets x 25 reps

-Machine Tricepss Extensions

4 sets x 20 reps

-ABS