Wednesday - February 27, 2019

warm-up

450m run

then…

50 unbroken wall balls 

WOD

AMRAP 12

200m run

8 squat snatches (95lbs/65lbs)

20 double unders  

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Westside 

Max Effort Upper 

-Bench Press 

10 sets x 3 reps 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 5 reps 

-Laying Extensions 

3 sets x 7 reps

-Bent Over Rows 

9 sets x 3 reps

-Dumbbell Floor Press

3 sets x 40 reps 

-Machine Dips

3 sets x 20 reps

-Machine Extensions 

3 sets x 20 reps

-Face Pulls

3 sets x 20 reps

-ABS