Wednesday - July 24, 2019

warm-up

450m run

then...

50 toes to bar 

WOD

AMRAP 10 

1 power clean (115lbs/75lbs)

1 OHS

2 power clean 

2 OHS

3 power clean 

3 OHS

etc., etc., etc.,

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Westside 

Max Effort Upper

-Bench Press + Chains

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps

-Close Grip Bench 

3 sets x 4 reps 

-Laying Extensions

5 sets x 5 reps 

-Roll Backs

3 sets x 6 reps

-Bent Over Rows

7 sets x 3 reps

-Push Ups 

100 reps

-Dips 

100 reps

-Face Pulls

100 reps 

-ABS