Wednesday - August 15, 2018

warm-up

450m run

then…

50 toes to bar 

WOD 

10 shoulder to overhead (135lbs/95lbs)

10 pull ups 

5 rounds for time

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Westside 

Max Effort Upper 

-Bench + Chains 

-Roll Backs 

4 sets x 7 reps 

-Bent Over Rows 

30 reps 

-Curls 

100 reps 

-Laying Extensions

4 sets x 25 reps 

-Dips 

50 reps

-Machine Extensions 

3 sets x 20 reps 

-Face Pulls 

3 sets x 20 reps 

-ABS