Wednesday - August 14, 2019

warm-up

450m run

then...

50 wall balls 

WOD 

21-15-9

power cleans  

50ft lid walks in between sets

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Westside 

Max Effort Upper

-Football Bar Bench 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench

2 sets x 5 reps

-50 Dips

-100 Push Ups 

-60 Pulls Ups

-Face Pulls 

100 reps

-ABS