Wednesday - June 15, 2016

warm-up

450m run

then...

60 wall balls 

WOD

21-15-9

Power clean (135lbs/95lbs)

Push ups 

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Westside 

Max Effort Upper

-Pin press

-Outlaw 

1 set x 6 reps

-Double pause 

2 sets x 2 reps

-Close grip 

2 sets x 5 reps

-Laying extensions 

3 sets x 6 reps

-Bent over rows 

9 sets x 3 reps

-Face pulls 

2 sets x 25 reps

-Machine extensions 

2 sets x 25 reps

-ABS