Wednesday - July 29, 2015

warm-up

450m run 

then...

50 toes to bar 

WOD 

10 - 50m sprints 

Fast as you can. Rest is the time it takes to walk back to the starting line 

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Westside 

Max Effort Upper

-Bench Press 

Cambered Bar Bench 

-Outlaw Wide Bench 

1 set x 3 reps 

-Close Grip Bench 

3 sets x 5 reps 

-JM Press 

4 sets x 4 reps 

-Laying Triceps Exentsions 

3 sets x 5 reps 

-Bent Over Rows 

3 sets

-Machine Face Pulls 

1 set x 100 reps 

-Machine Triceps Extensions

1 set x 100 reps 

-ABS