Wednesday - November 04, 2015

warm-up

450m run

then…

65 wall balls 

WOD 

10 kb swings (53lbs/35lbs)

10 burpees 

200m run

5 rounds for time 

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Westside 

Max Effort Upper 

-Bench Press 

2 Board

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench

3 sets x 2 reps 

-Close Grip Bench

3 sets x 5 reps

-Laying Extensions

3 sets x 8 reps 

-Face Pulls 

4 sets x 20 reps 

-ABS