Wednesday - September 07, 2016

warm-up

450m run

then...

50 wall balls 

WOD

8 pull ups 

12 power snatches (115lbs/80lbs) 

4 rounds for time 

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Westside

Max Effort Upper 

-Pin Press 

-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 7 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Triceps Machine 

4 sets 

-Machine Extensions

2 sets x 20 reps 

-Face Pulls 

2 sets x 25 reps 

-ABS