warm-up
450m run
then…
3-450m runs
WOD
Ten rounds for time of:
7 burpees
7 knees to elbows
*sub one 7 rounds
**sub two 5 rounds
------------------------------------------------------------------
Westside
Max Effort Lower
-Bench
7 sets x 5 reps @ 77%
-Laying Extensions
3 sets x 5 reps
-Bent Over Rows
9 sets x 3 reps
-Dips
3 sets x 20 reps
-Machine Extensions
3 sets x 30 reps
-Face Pulls
2 sets x 20 reps
-ABS
No comments:
Post a Comment