Wednesday - April 13, 2016

warm-up

450m run

then…

50 wall balls

WOD

AMRAP 6 

3 clean & jerks (205lbs/135lbs)

20 ab mat sit ups 

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Westside

Max Effort Upper

-Bench Press

-Outlaw Wide Bench

1 set x 3 reps

-Double Pause Bench

2 sets x 2 reps

-Close Grip Bench

2 sets x 3 reps

-Laying Extensions

3 sets x 4 reps

-Machine Extensions

2 sets x 25 reps

-Face Pulls

2 sets x 25 reps

-ABS