Wednesday - October 24, 2018

warm-up

450m run

then…

50 wall balls 

WOD 

3 chest to bar pull ups 

4 squat clean thrusters 

5 rounds for time

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Westside 

Max Effort Upper 

-Bench Press 

-Close Grip Bench 

3 sets x 4 reps 

-Laying Extensions 

3 sets x 6 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Dips 

4 sets x 10 reps 

-Push Ups 

100 reps

-Face Pulls 

3 sets x 12 reps

-Machine Extensions 

3 sets x 12 reps 

-ABS