Wednesday - May 15, 2019

warm-up

450m run

then...

50 toes to bar 

WOD

5 rounds for time

15 ab mat sit ups 

5 power cleans (heavy)

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

Westside 

Max Effort Upper

-Bench Press 

5 sets x 3 reps 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 2 reps 

-JM Press

3 sets x 7 reps

-Bent Over Rows

5 sets x 5 reps 

-Dumbbell Floor Press

1 hand - 2 sets x 20 reps 

-Dips

3 sets 

-Banded Extensions

100 reps

-Face Pulls 

100 reps 

-ABS