Wednesday - February 17, 2016

warm-up

450m run

then…

50 toes to bar

WOD 

5 rounds for time 

20 wall balls (20lbs/14lbs)

10 hang power cleans (155lbs/105lbs)

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Westside 

Max Effort Upper 

-Bench Press + Bands

-Outlaw Wide Bench

1 set x 3 reps 

-Double Pause Bench

2 sets x 2 reps 

-Close Grip Bench 

1 set x 20 reps 

-Laying Extensions 

3 sets x 3 reps 

-Bent Over Rows 

9 sets x 3 reps 

-3 SuperSets of

10 roll backs 

20 machine face pulls

20 machine extensions

-ABS