Wednesday - July 08, 2015

warm-up

450m run

then...

3 pass throughs 

4 spider-mans

5 putting on your pants 

WOD

50 wall balls (20lbs/14lbs)

50 kb swing (53lbs/35lbs)

50 push ups 

50 power cleans (135lbs/95lbs)

For Time 

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Westside 

Max Effort Upper 

-Bow Bar Bench & Axel Bar Bench 

-Outlaw Wide Bench 

1 sets x 6 reps

-Close Grip

3 sets x 3 reps 

-Laying Triceps Extensions

4 sets x 5 reps 

-Bent Over Rows 

3 sets x 8 reps 

-Machine Triceps Press Downs 

100 reps 

-Banded Pull Aparts 

100 reps 

-GHD Sit Ups

4 sets x 10 reps