Wednesday - August 19, 2015

warm-up

450m run

then...

50 wall balls 

WOD

"Isabel"

30 Snatches (135lbs/95lbs) 

For Time

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Westside 

Max Effort Upper

-Bow Bar Bench (Cambered Bar) 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause 

1 set x 2 reps 

-Close Grip 

1 set x 3 reps 

*self unrack

3 SuperSets of: 

-Laying Triceps Extensions

10 reps 

-Triceps Press Downs 

20 reps 

-Dips 

10 reps (Last set til failure) 

-Bent Over Rows

4 sets x 3 reps 

-Face Pulls 

3 sets x 25 reps 

-ABS