Wednesday - April 06, 2016

warm-up

450m run

then…

18 unbroken wall balls 

3x

WOD

3 rounds for time 

21 kb swings (53lbs/35lbs)

15 box jumps (24"/20")

9 clean & jerks (135lbs/95lbs)

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Westside

Max Effort Upper

-Bench Press + Bands

guys = reds

girls = orange

-Outlaw Wide Bench

1 set x 6 reps 

-Double Pause Bench

2 sets x 2 reps

-Close Grip Bench 

1 set x 20 reps 

-JM Press

1 set x 20 reps 

-Laying Extensions 

50 reps 

-Push Ups 

50 reps

-Machine Extensions 

50 reps

-Face Pulls

50 reps 

-ABS