Wednesday - January 25, 2016

warm-up

450m run

then…

50 wall balls

WOD 

9 thrusters 

9 pull ups 

5 rounds for time 

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Westside 

Max Effort Upper 

-Bench Press + Bands 

-Outlaw Wide  

1 set x 6 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 4 reps 

-Laying Extensions 

3 sets x 5 reps 

-Bent Over Rows 

30 reps

-Side Lat Pull Downs 

3 sets x 30 reps 

-Triceps Machine 

-Machine Extensions 

3 sets x 20 reps

-Face Pulls 

3 sets x 20 reps

-ABS