Wednesday - April 17, 2019

warm-up

450m run

then...

50 wall balls 

WOD

30 unbroken clean & jerks 

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Westside 

Max Effort Upper 

-Bench Press + Bands 

7 sets x 2 reps 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 5 reps 

-Laying Extensions

 3 sets x 7 reps 

-Bent Over Rows 

8 sets x 4 reps 

-DB Floor Press

3 sets x 40 reps 

-Roll Backs

3 sets x 6 reps 

-Machine Extensions 

3 sets x 15 reps 

-Face Pulls 

3 sets x 25 reps

-ABS