Wednesday - August 21, 2019

warm-up

450m run

then...

50 toes to bar 

WOD

10-100m sprints 

1:00 rest between sprints 

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Westside 

Max Effort Upper

-Bench + Chains 

5 sets x 3 reps

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause 

2 sets x 2 reps

-Push Ups 

200 reps 

-Pull Ups 

60 reps weighted

-Laying Rows

50 reps 

-Face Pulls 

100 reps 

-ABS