Wednesday - July 03, 2019

warm-up

450m run

then...

50 toes to bar 

WOD

4 rounds

12 over bar burpees

12 chest to bars

12 power cleans 

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Westside 

Max Effort Upper 

-Bench Press

5 sets x 3 reps

-Outlaw 

1 sets x 3 reps

-Double Pause

2 sets x 2 reps

-Close Grip Bench 

3 sets x 5 reps

-Laying Extensions

3 sets x 5 reps

-Bent Over Rows

8 sets x 4 reps

-Machine Extensions 

3 sets x 20 reps

-Face Pulls

3 sets x 20 reps

-ABS