Wednesday - September 16, 2015

warm-up

450m run

then...

10 unbroken toes to bar

5x 

*5 burpee penalty for dropping off the bar before 10 reps/attempts 

WOD

50 clean & jerks for time (135lbs/95lbs)

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Westside

Max Effort Upper 

-Floor Press + Chains 

-Outlaw Wide Bench

1 set x 6 reps 

-Double Pause Bench 

3 sets x 2 reps 

-Close Grip

3 sets x 3 reps 

-Rack JM Press 

3 sets 

-Seated Machine Triceps Push Downs 

3 sets x 10-20 reps 

-Machine Face Pulls 

100 reps

-ABS