Wednesday - November 21, 2018

warm-up

450m run

then…

50 flutter kicks 

WOD 

20 power cleans 

20 burpees

20 power cleans 

for time (135lbs/95lbs)

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Westside 

Max Effort Upper 

-Bench Press + Chains 

-Laying Extensions 

3 sets x 15 reps 

-Bent Over Rows

9 sets x 5 reps

-Roll Backs 

5 sets x 3 reps heavy 

-Dips 

5 sets 

-Machine Extensions 

3 sets x 20 reps

-Face Pulls 

3 sets x 20 reps

-ABS