Wednesday - February 06, 2019

warm-up

450m run

then…

50 wall balls 

WOD 

3 rounds 

30 kb swings 

20 toes to bar 

10 burpees

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Westside 

Max Effort Upper 

-Bench Press 

Axle Bar + Bands

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 10 reps 

-Laying Extensions

 4 sets x 6 reps 

-Dumbbell Floor Press 

3 sets x 25 reps 

-Dips 

-Machine Extensions 

3 sets x 20 reps 

-Face Pulls 

100 reps

-ABS