Wednesday - February 20, 2019

warm-up

450m run

then…

50 toes to bar 

WOD 

AMRAP 7

10 - kb swings 1 kb in each hand

5 burpees 

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

Westside

Max Effort Upper

-Bench Press + Bands + Chains 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

5 sets x 3 reps 

-Laying Extensions 

3 sets x 8 reps 

-Dumbbell Floor Press 

3 sets x 20 reps 

-Bent Over Rows 

10 sets x 3 reps 

-Pull Ups 

10 sets x 3 reps 

-ABS