Wednesday - October 21, 2015

warm-up

450m run

then...

65 wall balls 

WOD 

5 squat snatches (135lbs/95lbs)

10 burpees

3 rounds for time 

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Westside 

Max Effort Upper 

-Bench Press 

Bow Bar & Axle Bar

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause 

2 sets x 3 reps 

-Close Grip Bench 

3 sets x 3 reps 

-Laying Triceps Extensions 

3 sets x 5 reps H.A.P.

-Face Pulls

4 sets x 20 reps 

-Machine Extensions 

3 sets x 25 reps 

-ABS