Wednesday - September 05, 2018

warm-up

450m run

then…

50 flutter kicks 

WOD 

AMRAP 6

3 power snatch 

6 push ups 

9 air squats 

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Westside 

Max Effort Upper 

-Bench + Bands

-JM Press 

4 sets x 6 reps 

-Laying Extensions 

3 sets x 7 reps 

-Bent Over Rows

5 sets x 5 reps 

-Roll Backs 

3 sets x 8 reps 

-Face Pulls 

3 sets x 20 reps 

-Machine Extensions 

3 sets x 20 reps

-ABS