Wednesday - November 02, 2016

warm-up

450m run 

then…

50 wall balls

WOD

5 rounds for time 

3 snatches (135lbs/95lbs)

5 burpees

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Westside 

Max Effort Upper

-Bow Bar

-Outlaw 

3 sets x 1 rep

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 2 reps 

-Laying Extensions 

3 sets x 3 reps

-Bent Over Rosws

9 sets x 3 reps

-Face Pulls 

3 sets x 20 reps

-Machine Extensions 

3 sets x 20 reps 

-ABS