Wednesday - April 20, 2016

warm-up

450m run 

then…

8 - 100m sprints 

WOD

10-9-8-7-6-5-4-3-2-1

push press (135lbs/75lbs)

strict pull ups 

*if you don't have strict pull ups go to kipping or jumping pull ups

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Westside

Max Effort Upper 

-Floor Press

-Outlaw Wide Bench

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps

-Close Grip Bench

1 set x 5 reps

-Laying Extensions

3 sets x 4 reps 

-Banded Face Pulls

100 reps

-ABS