Wednesday - March 22, 2017

warm-up

450m run

then...

50 toes to bar 

WOD

100 air squats

25 shoulder to overhead

2 rounds for time

155lbs/110lbs

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Westside 

Max Effort Upper

-Bench Into Foam + Chains 

-Outlaw Wide 

1 set x 3 reps

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 3 reps

-Laying Extensions

3 sets x 4 reps

-Bent Over Rows 

3 sets x 9 reps 

-Mahine Dips 

2 sets x 20 reps

-Mahchine Extensions 

2 sets x 20 reps

-Machine Face Pulls

2 sets x 20 reps

-ABS