Wednesday - October 03, 2018

warm-up

450m run

then…

100m sprint 

10 burpees

4x

WOD 

AMRAP 6 

kettle bell swings (53LBS/35LBS)

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Westside

Max Effort Upper 

-Bench Press 

Fat Bar + Chains

-Competition Bench

1 rep 

*ask coach for weights 

-Tate Press 

3 sets x 12 reps 

-DB Roll Backs 

3 sets x 12 reps 

-Push Ups 

100 reps 

-Band Pull Aparts

100 reps 

-Barbell Oblique 

100 reps