Wednesday - March 27, 2019

warm-up

450m run

then...

50 wall balls 

WOD

AMRAP 12

100m run

5 push press 

10 ab mat sit ups 

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Westside 

Max Effort Lower 

-Bench + Bands + Chains 

-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 5 reps 

-Dumbbell Floor Press 

3 sets x 10 reps, 20 reps, 30 reps

-Bent Over Rows 

7 sets x 4 reps 

-Dips

3 sets

-Machine Extensions 

3 sets x 20 reps 

-Face Pulls

3 sets x 20 reps 

-ABS