Wednesday - March 02, 2016

warm-up

450m run

then...

50 wall balls 

WOD

3 rounds for time

400m run

7 front squat (135lbs/95lbs)

7 push ups 

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Westside 

Max Effort Upper 

-Floor Press 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench

2 sets x 2 reps 

-Close Grip Bwnch 

2 sets x 2 reps 

-Laying Extensions

3 sets x 5 reps 

-Face Pulls 

2 sets x 25 reps 

-ABS