Wednesday - August 24, 2016

warm-up

450m run

then...

50 wall balls 

WOD 

100 power cleans (135lbs/95lbs) 

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Westside 

Max Effort Upper 

-Bench Press Reverse Grip

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 5 reps 

-Laying Extensions 

3 sets x 5 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Triceps Machine

4 sets 

-Machine Extensions 

2 sets x 20 reps 

-Machine Face Pulls 

2 sets x 20 reps 

-ABS