Wednesday - November 28, 2018

warm-up

450m run

then..

50 toes to bar 

WOD 

AMRAP 7 

6 squat snatches 

100m run

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

Westside 

Max Effort Upper

-Bench Press + Chains 

-Laying Extensions 

3 sets x 20 reps 

-Dips 

3 sets x 20 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Machine Extensions 

3 sets x 20 reps

-Face Pulls 

3 sets x 20 reps

-ABSa