Wednesday - November 11, 2015

warm-up

450m run

then…

5 unbroken toes to bar

10x 

WOD

9 thursters (95lbs/65lbs)

9 pull ups

5 rounds for time 

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Westside 

Max Effort Upper 

-Floor Press

-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 3 reps H.A.P.

-ABS