Wednesday - September 19, 2018

warm-up

450m run

then…

50 toes to bar

WOD

20 back squats (135lbs/95lbs) 

10 pull ups 

3 rounds for time 

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Westside

Max Effort Upper 

-Bench Press

2 Board + bands 

-Laying Triceps Extensions 

5 sets x 4 reps 

-Dumbbell Shoulder Press

5 sets x 8 reps

-Dips 

3 sets x 20 reps 

-Machine Face Pulls 

 5 sets x 15 reps 

-Face Pulls

3 sets x 20 reps

-100 Push Ups 

-ABS