July 1, 2015

Warm up

50 wallballs

WOD

AMRAP 10

20 KBS

200m run

Westside

Max Effort Upper

-Bench + Chains

-Outlaw 

1 set x 6 reps 

-Close Grip Bench

3 sets x 3 reps 

-Laying Triceps Extensions

4 sets x 5 reps  

-Bent Over Rows

5 sets x 5 reps 

H.A.P

-Machine Face Pulls

100 reps

-GHD Sit Ups

3 set x 10 reps