Wednesday - August 01, 2018

warm-up 

450m run

then…

50 toes to bar 

WOD 

21-15-9

thrusters (115lbs/85lbs)

power clean (115lbs/85lbs)

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Westside

Max Effort Upper 

-Bench

10 sets x 3 reps 

heavy as possible 

-Laying Extensions 

4 sets x 4 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Push Ups

75 reps 

-Dips 

3 sets x 10 reps 

-Machine Extensions 

2 sets x 30 reps  

-FacePulls

3 sets x 20 reps