Wednesday - June 20, 2018

warm-up

450m run

then…

4-300m sprints 

WOD 

9 thrusters 

9 pull ups 

5 rounds 

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Westside 

Max Effort Upper 

-Bench + Bands  

10 sets x 3 reps 

-Laying Extensions

3 sets x 5 reps 

-Bent Over Rows 

9 sets x 5 reps 

-Dips

-Roll Backs 

5 sets x 5 reps 

-Machine Extensions 

3 sets x 20 reps

-Face Pulls 

3 sets x 20 reps 

-ABS