Wednesday - April 27, 2016

warm-up

450m run

then…

5 wall balls 

5 burpees

WOD

21-15-9

push jerk (155lbs/105lbs)

toes to bar

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Westside

Max Effort Upper

-Pin Press

-Outlaw Wide Bench

1 set x 6 reps

-Double Pause Bench

2 sets x 2 reps

-Close Grip Bench

2 set x 3 reps

-Laying Extensions

3 sets x 7 reps

-Bent Over Rows 

9 set x 3 reps

-Machine Extensions

3 sets x 20 reps

-Face Pulls

3 sets x 20 reps

-ABS