Wednesday - Decmeber 14, 2015

450m run

then...

50 wall balls

WOD

2 rounds for time 

30 back squats (135lbs/95lbs)

20 burpees 

15 push ups 

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Westside 

Max Effort Upper 

-Bench Press

1 Board Bench Blok

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause 

3 sets x 2 reps 

-Close Grip Bench 

2 sets x 3 reps 

-Laying Tricpes Extensions 

3 sets x 8 reps

-Bent Over Rows 

9 sets x 3 reps 

-Machine Extensions 

3 sets x 20 reps 

-Face Pulls 

100 reps

-ABS