Wednesday - October 28, 2015

warm-up

450m run

then...

65 wall balls 

WOD

5 rounds for time 

5 double hand KB Swings (outside legs)

10 clean&jerks (95lbs/65lbs)

10 Over bar burpees

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Westside 

Max Effort Upper

-Fat Bar & Bow Bar

-Outlaw 

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip

3 sets x 2 reps 

-Laying Extensions

5 sets x 3 reps 

-Push Ups

50 reps + weight of form holds 

-ABS