Wednesday - June 13, 2018

warm-up

450m run

then…

8-100m sprints 

WOD 

EMOM 15 

2 power cleans 

----------------------------------------------------------

Westside 

Max Effort Upper 

-Bench Press + Chains 

work up to a 1RM 

-Laying Extensions 

3 sets x 7 reps 

-Bent Over Rows 

10 sets x 3 reps 

-Dumbbell Push Press 

10 sets x 5 reps 

-Dips 

5 sets 

-Face Pulls 

3 sets x 20 reps 

-Machine Extensions 

3 sets x 20 reps 

-ABS