Wednesday - July 15, 2015

warm-up

450m run

then...

3 pass throughs 

4 spider-mans

5 inch worms  

WOD
AMRAP 10 
5 toes to bar / pull up combo
5 clean & jerks (135lbs/95lbs)
5 burpees

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

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 

9 sets x 3 reps 

-Machine Triceps Press Downs 

100 reps 

-Machine Face Pulls
100 reps 

-GHD Sit Ups

2 sets x 10 reps