Sunday - November 18, 2018

warm-up

450m run

then…

10 - 200m sprints 

WOD

10 shoulder to over head (95lbs/65lbs)

10 pull ups 

5 rounds for time 

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Westside 

Dynamic Effort Upper 

-Bench Press

7 sets x 3 reps 

-Laying Extensions 

5 sets x 5 reps

-Dumbbell Shoulder Press

5 sets x 10 reps 

-Bent Over Rows 

9 sets x 3 reps

-Push Ups 

100 reps 

-Machine Extensions 

3 sets x 20 reps 

-Face Pulls 

3 sets x 20 reps 

-ABS