Wednesday - January 16, 2019

warm-up

450m run

then…

50 wall balls  

WOD

AMRAP 5 

back squats (135lbs/95lbs)

2 minutes rest 

AMRAP 5 

push press (75lbs/55lbs)

2 minutes rest

AMRAP 5

sit ups 

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Westside 

Max Effort Upper

-Pin Press + Chains 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 7 reps

-Laying Extensions 

4 sets x 7 reps 

-Bent Over Rows

9 sets x 3 reps

-Dumbbell Floor Press 

3 sets x 10 reps

-Face Pulls 

3 sets x 20 reps 

-ABS