Wednesday - December 28, 2016

warm-up

450m run

then…

5 toes to bar 

5 pass throughs 

5 inch worms 

WOD

5 rounds for time 

15 kettle bell swings (53lbs/35lbs)

15 burpees 

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Westside

Max Effort Upper 

-Pin Press

-Mid Grip Bench 

1 set x 6 reps

-Double Pause Bench (outlaw grip)

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 3 reps 

-Laying Extensions 

3 sets x 4 reps 

-Bent Over Rows

3 sets x 9 reps 

*underhand

-Side Lat Pull Downs

3 sets x 20 reps 

-Triceps Machine 

-Machine Extensions 

3 sets x 20 reps

-Face Pulls

3 sets x 20 reps 

-ABS