Sunday - November 11, 2018

warm-up

450m run

then…

25 toes to bar 

25 wall balls 

2x

WOD 

30 squat clean & jerks (135lbs/95lbs)

for time 

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Westside 

Dynamic Effort Upper 

-Bench Press

5 sets x 2 reps @ 88% 

-Roll Backs 

4 sets x 10 reps 

-Pull Ups 

50 reps

-Push Ups 

100 reps 

-Machine Extensions 

4 sets x 20 reps 

-Face Pulls 

3 sets x 20 reps

-ABS