Wednesday- October 7, 2015

warm-up

In 10 minutes

450m run

then...

"Cindy"

WOD

5 rounds for time

20 wallballs (20/14)

10 hang power cleans (155/105)

*WOD courtesy of CrossFit Park City

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Westside

Max Effort Upper

-Bench Bloks 1 Board Bench + Bands

-Outlaw Wide Bench 

2 set x 3 reps 

-Double Pause Bench

3 sets x 2 reps 

-Close Grip Bench 

3 sets x 3 reps 

-Laying Triceps Extensions

5 sets x 8 reps 

-Bent Over Rows

9 sets x 3 reps 

-Face Pulls

100 reps

-ABS