Wednesday - November 01, 2017

warm-up

450m run

then… 

50 toes to bar 

WOD 

100 wall balls 

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Westside 

Max Effort Upper 

-Bench + Chains 

-Outlaw Wide Bench

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps

-Close Grip Bench 

2 sets x 2 reps 

-Laying Extensions 

2 sets x 10 reps 

-Bent Over Rows 

9 sets x 3 reps 

-ABS