Wednesday - October 31, 2018

warm-up

450m run

then…

50 flutter kicks 

WOD 

AMRAP 10 

10 kb swings 

200m run

----------------------------------------------------

Westside 

Max Effort Upper 

-Bench Press 

Bow Bar & Axle Bar

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause 

2 sets x 3 reps 

-Close Grip Bench 

3 sets x 3 reps 

-Laying Triceps Extensions 

3 sets x 5 reps H.A.P.

-Face Pulls

4 sets x 20 reps 

-Machine Extensions 

3 sets x 25 reps 

-ABS