Wednesday - May 18, 2016

warm-up

450m run

then...

50 toes to bar

WOD 

5 rounds for time 

3 power snatches (135lbs/95lbs)

5 burpees 

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Westside 

Max Effort Upper

-Bow Bar 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 3 reps

-Laying Extensions 

3 sets x 3 reps 

-FacePulls 

2 sets x 25 reps 

-Machine Extensions 

2 sets x 25 reps 

-ABS