Wednesday - June 17, 2015

warm-up

450m run

then…

50 wall balls 

WOD

9 Minute AMRAP

2 Power Cleans (135lbs/95lbs)

2 Box Jump Overs (24″/20″)

4 Power Cleans 

4 Box Jump Overs 

6 Power Cleans 

6 Box Jump Overs 

8 Power Cleans

8 Box Jump Overs

etc, etc, etc

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Westside

Max Effort Upper

-Bench Press + Bands 

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause Bench 

3 sets x 2 reps 

Close Grip Bench

2 sets x 3 reps

-Rack JM Press 

4 sets 

-3 Super Sets of

20 Machine Face Pulls

20 Machine Triceps Extensions 

-Banded Pull Aparts

100 reps 

-ABS