Wednesday - June 22, 2016

warm-up

450m run

then...

50 wall balls

WOD 

3 rounds for time 

9 thrusters (95/65)

9 over bar burpees 

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Westside 

Max Effort Upper 

-Bench Press + Bands 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 5 reps 

-Laying Extensions 

3 sets x 4 reps 

-Bent Over Rows 

4 sets x 3 reps 

-3 Super Sets of 

20 face pulls 

20 machine extensions 

-ABS