Wednesday - December 05, 2018

warm-up

450m run

then…

50 toes to bar 

WOD 

10 power cleans 

10 pull ups 

3 rounds for time 

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Westside 

Max Effort Lower 

-Bench Press + Bow Bar 

-Close Grip Bench 

3 sets x 5 reps

-Laying Extensions 

3 sets x 8 reps

-Bent Over Rows 

9 sets x 3 reps 

-Dips 

3 sets x 20 reps

-Roll Backs 

3 sets x 8 reps 

-Banded Extensions 

100 reps

-Banded Face Pulls

100 reps

-ABS