Wednesday - August 29, 2018

warm-up

450m run

then…

5 spider-mans

5 air squats 

5 pass throughs 

WOD 

3 rounds for time 

10 shoulder to over head 

400m run

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Westside

Max Effort Upper

-Bench 

10 push ups + 1 bench 

-Laying Extensions 

3 sets x 10 reps 

-Bent Over Rows

30 reps

-Roll Backs 

3 sets x 15 reps 

-Face Pulls 

3 sets x 12 reps

-Machine Extensions 

3 sets x 20 reps 

-ABS