Wednesday - January 18, 2016

warm-up

450m run

then…

50 wall balls 

WOD

5 rounds for time 

3 snatches (135lb/95lbs)

5 burpees

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Westside 

Max Effort Upper

-Bow Bar Bench

-Outlaw Wide Bench 

3 sets x 1 rep Paused

-Double Pause Bench 

2 sets x 2 reps

-Close Grip Bench 

2 sets x 2 reps

-Laying Extensions 

3 sets x 3 reps 

-ABS