Sunday - August 26, 2018

warm-up

450m run

then…

8-200m sprints 

WOD 

EMOM 10 

1 squat clean 

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Westside 

Dynamic Effort Lower 

-Bench 

5 sets x 5 reps @83%

-Laying Extensions 

3 sets x 7 reps

-Dumbbell Shoulder Press

5 sets x 7 reps 

-Bent Over Rows 

30 reps

-Dips

30 reps

-Machine Extensions 

50 reps 

-Face Pulls 

50 reps 

-ABS