Wednesday - June 05, 2019

warm-up

450m run

then....

"Cindy"

WOD 

4-400m runs

4 minutes rest 

3-400m runs

3 minutes rest 

2-400m runs

2 minutes rest 

1- 400m run

For Total Time 

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

Westside 

Max Effort Bench 

-Bench 

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 5 reps 

-Laying Extensions

3 sets x 10 reps

-Bent Over Rows 

9 sets x 5 reps 

-Banded Press Downs + Banded Face Pulls 

3 sets x 20 reps 

-ABS