Wednesday - October 17, 2018

warm-up

450m run

then…

5 spider-mans 

6 dynamic toe touches 

100m sprint

5x

WOD

AMRAP 13 

10 goblet squats

6 dumbbell snatches 

100m run

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Westside

Max Effort Upper 

-Bench 

-JM Press

3 sets x 5 reps

-Laying Extensions 

2 sets x 25 reps 

-Bent Over Rows

30 reps 

-Dips 

5 sets 

-Machine Extensions

3 sets x 20 reps

-Face Pulls 

3 sets x 30 reps

-ABS