Wednesday - August 08, 2018

warm-up

450m run

then…

7 toes to bar 

7 squats 

6x

WOD

Death By Power Cleans (135lbs/95lbs)

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

Westside 

Max Effort Upper 

-Bench + Bands 

-JM Press

4 sets x 7 reps 

-Laying Extensions 

3 sets x 10 reps 

-Bent Over Rows 

9 sets x 5 reps 

-Dumbbell Shoulder Press

work up as heavy as possible for 10 reps 

-Dips

3 sets x 13 reps

-Face Pulls 

3 sets x 20 reps 

-Machine Extensions

2 sets x 20 reps 

-ABS