Wednesday - July 18, 2018

warm-up

450m run

then…

5-400m sprints 

WOD 

100 wall balls 

for time 

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

Westside 

Max Effort Upper 

-Bench 

10 sets x 3 reps @ 70%

-Curls

100 reps 

-Laying Extensions

100 reps 

-Pull Ups 

50 reps 

-Machine Extensions

3 sets x 15 reps 

-Face Pulls 

3 sets x 30 reps 

-ABS