Wednesday - January 05, 2016

warm-up

450m run

then...

50 toes to bar 

WOD

3 rounds for time 

10 pull ups 

10 clean & jerks (135lbs/95lbs)

10 burpees 

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Westside 

Max Effort Upper

-Bench Press + Chains 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

3 sets x 2 reps 

-Close Grip Bench 

1 set x 5 reps 

-Laying Extensions 

3 sets x 10 reps 

-Row Backs

3 sets x 10 reps 

-Bent Over Rows 

9 sets x 3 reps 

-FacePulls

3 sets x 20 reps 

-ABS