Wednesday - July 17, 2019

warm-up

450m run

then...

50 toes to bar 

WOD 

AMRAP 10 

1 clean & jerk 

1 round "cindy"

2 clean & jerk 

1 round "cindy"

3 clean & jerk 

1 round "cindY"

etc., etc., etc.,

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Westside 

Max Effort Upper

-Bench Press 

5 sets x 3 reps + Bands

-Outlaw 

1 set x 3 reps

-Double Pause 

2 sets x 2 reps

-Close Grip Bench 

3 sets x 3 reps

-Laying Extensions

3 sets x 20 reps

-Dumbbell Floor Press

1 set x 50 reps

-Push Ups

100 rpes

-Pull Ups

60 reps

-Face Pulls

100 reps

-ABS