Wednesday - September 04, 2019

warm-up

450m run

then...

50 toes to bar 

WOD

10 clean & jerks 

20' Handstand walk 

10 clean & jerks 

20' Handstand Walks 

10 clean & jerks 

20' Handstand Walk 

10 clean & jerks 

20' Handstand Walk

2 clean & jerks

20' Handstand Walk

For Time

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Westside 

Max Effort Upper 

-Bench Press + Chains

7 sets x 3 reps 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 set s x 2 reps 

-Close Grip Bench 

3 sets x 6 reps

-Laying Extensions 

3 sets x 3 reps 

-Push Ups 

100 reps 

-Pull Ups 

100 reps 

-ABS