Wednesday - November 07, 2018

warm-up

450m run

then…

50 toes to bars

WOD

30 clean & jerks (135lbs/95lbs)

For Time 

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

Westside 

Max Effort Upper 

-Bench Press + Bands + Chains 

-Laying Extensions 

3 sets x 20 reps 

-Bent Over Rows 

9 sets x 5 reps 

-Dumbbell Shoulder Press

10 sets x 10 reps 

-Machine Dips 

4 sets x 20 reps 

-Machine Extensions 

3 sets x 25 reps 

-Face Pulls 

2 sets x 50 reps 

-ABS