Wednesday - September 14, 2016

warm-up

459m run 

then...

Toes to bar "Cindy" 

WOD 

21-15-9

OHS (115lbs/80lbs)

burpee pull ups 

--------------------------------------------------------

Westside

Max Effort Upper

-Bow Bar / Axle Bar 

-Outlaw Wide Bench

1 set x 6 reps 

-Double Pause Bench 

2 sets x 3 reps 

-Close Grip Bench 

2 sets x 5 reps 

-Laying Extensions 

3 sets x 7 reps 

-Bent Over Rows 

30 reps

-Machine Extensions

2 sets x 25 reps 

-Face Pulls 

2 sets x 25 reps 

-ABS