Wednesday - 27, 2016

warm-up

450m run 

then...

25 wall balls 

25 toes to bar 

WOD

12-9-6

squat snatch (135lbs/95lbs)

power clean (135lbs/95lbs)

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Westside 

Max Effort Upper 

-Ballistic Bench Press 

-Outlaw Wide 

1 set x 6 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 2 reps

-Laying Extensions 

3 sets x 4 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Machine Extensions 

2 sets x 20 reps 

-Machine Face Pulls 

2 sets x 20 reps 

-ABS