Sunday - April 24, 2016

MARIO...

warm-up

2 - 450m runs

WOD

EMOM 10

5 toes to bar

3 burpees

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

Westside 

Dynamic Effort Upper

-Bench

1 set x 20 reps

-Outlaw Wide Bench

1 set x 3 reps

-Tempo Ballistic Bench

3 sets x 3 reps

-Close Grip 

1 set x 2 reps

-3 Super Sets of

8 Roll Backs 

8 Laying Extensions 

25 Machine Extensions 

-Face Pulls

2 sets x 25 reps

-ABS