Wednesday - August 22, 2018

warm-up

450m run

then…

30 wall balls 

30 toes to bar 

WOD 

10 pull ups

10 front squats (135lbs/95lbs)

10 burpees

3 rounds for time

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Westside 

Max Effort Lower 

-Bench + Bands

7 sets x 3 reps 

-Laying Extensions 

3 sets x 4 reps 

-Bent Over Rows 

5 sets x 5 reps

-Dumbbell Shoulder Press

5 sets x 10 reps 

-Machine Dips

5 sets x 20 reps 

-Machine Extensions 

2 sets x 15 reps

-Face Pulls 

3 sets x 20 reps 

-ABS