Wednesday - October 5, 2016

warm-up

450m run

then...

50 wall balls

WOD 

3 snatches 

5 burpees 

5 rounds for time 

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Weatside 

Max Effort Upper

-Bow Bar

-Outlaw Wide

3 sets x 1 rep

-Double Pause 

2 sets x 2 reps 

-Close Grip

3 sets x 3 reps

-Laying Extensions 

3 sets x 3 reps 

-Machine Extensions 

2 sets x 20 reps 

-FacePulls

2 sets x 20 reps