Wednesday - January 20, 2016

warm-up

450m run

then…

50 toes to bar

WOD

6-5-4-3-2-1

 kb swings (53lbs/35lbs)

power cleans (135lbs/95lbs)

burpees 

For Time 

----------------------------------------------

Westside 

Max Effort Upper 

-Pin Press 

2-3in off chest 

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 2 reps 

-Laying Extensions 

1 set x 50 reps

-Push Ups 

1 set x 50 reps 

-Face Pulls 

1 set x 50 reps 

-Machine Extensions 

1 set x 50 reps 

-ABS