Wednesday - July 04, 2018

warm-up

450m run

then…

4-400m sprints 

WOD 

AMRAP 7 

7 power cleans 

12 wall balls 

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Westside 

Max Effort Upper 

-Bench Press + Bands 

-Double Pause Bench 

2 sets x 2 reps

-Laying Extensions 

3 sets x 12 reps 

-Bent Over Rows 

9 sets x 3 reps

-Dips 

4 sets x 20 reps

-Face Pulls 

3 sets x 20 reps 

-Machine Extensions 

3 sets x 20 reps 

-ABS