Wednesday - April 03, 2019

warm-up

450m run

then...

10 wall balls 

5 burpees

4x

WOD 

30 kb clean & jerks 

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Westside 

Max Effort Upper

-Bench Press 

Axle Bar + Bands 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 8 reps 

-3 Super Sets 

5 laying extensions 

8 dumbbell roll backs 

12 machine extensions heavy 

-Under Hand Bent Over Rows 

4 sets x 8 reps 

-Face Pulls 

3 sets x 18 reps 

-ABS