Wednesday - March 29, 2017

warm-up

450m run

then…

4 spider-mans 

4 knee jumps 

:30 squat hold 

WOD

21-15-9 

kb swings (53lbs/35lbs)

thrusters (95lbs/65lbs)

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Westside 

Max Effort Upper

-Bench Press + Heavy Bands

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

3 sets x 2 reps 

-Close Grip Bench 

2 sets x 4 reps 

-Laying Extensions 

3 sets x 3 reps

-Bent Over Rows

30 reps

-Machine Dips 

2 sets x 10 reps

-Machine Extensions 

2 sets x 20 reps 

-FacePulls 

2 sets x 20 reps 

-ABS