Wednesday - March 09, 2016

warm-up

450m run

then…

18 unbroken wall balls 

3x

WOD

21-15-9

power clean (115lbs/85lbs)

thrusters (115lbs/85lbs)

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Westside

Max Effort Upper

-Bench Press + Chains

-Outlaw 

1 set x 6 reps 

-Double Pause Bench

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 3 reps 

-JM Press

2 sets x 8 reps 

-Laying Extensions 

3 sets x 3 reps

-Bent Over Rows 

9 sets x 3 reps

-Machine Face Pulls

 2 sets x 25 reps

-ABS