Wednesday - December 14, 2016

warm-up

450m run

Then...

50 wall balls 

WOD

3 rounds for time 

400m run 

10 power cleans (135lbs/95lbs) 

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Westside 

Max Effort Upper 

-Axle Bar 

-Mid Grip 

1 set x 6 reps 

-Double Pause (outlaw grip) 

2 sets x 2 rep 

-Close Grip 

3 sets x 3 rep 

-Laying Extensions 

3 sets x 3 reps

-Bent Over Rows 

30 reps

-Side Lat Pull Downs 

-Triceps Machine 

-Machine Extensions 

3 sets x 20 reps 

-Face Pulls 

3 sets x 20 reps 

-ABS