Wednesday - December 12, 2018

warm-up

450m run

then…

50 toes to bar 

WOD

21-15-9

kettle bell swings 

push ups 

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Westside 

Max Effort Upper 

-Bench Press + Fat Bar

-Outlaw Wide Bench

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps

-Close Grip Bench 

3 sets x 3 reps

-Laying Extensions 

3 sets x 9 reps

-Bent Over Rows 

9 sets x 3 reps

-Dips

-Push Ups 

100 reps

-Machine Extensions 

3 sets x 14 reps 

-Face Pulls

3 sets x 20 reps

-ABS