Wednesday - March 30, 2016

warm-up

450m run

then…

50 wall balls 

WOD

"DT"

5 rounds for time 

12 deadlifts (155lbs/105lbs)

9 hang power cleans (155lbs/105lbs)

6 push jerks (155lbs/105lbs)

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Westside 

Max Effort Upper

-Bench Press + Bands

-Outlaw Wide Bench

1 set x 6 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 3 reps

-Laying Extensions

3 sets x 4 reps 

-Bent Over Rows

9 sets x 3 reps

-FacePulls 

2 sets x 25 reps

-Machine Extensions 

2 sets x 25 reps

-DIPS

-ABS