Wednesday - September 11, 2019

warm-up

450m run

then...

8-100m sprints

WOD

AMRAP 12

5 power cleans 

10 toes to bar 

15 wall balls

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Westside 

-Bench + Bands + Chains 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 3 reps 

-Push Ups 

150 reps 

-Pull Ups 

60 weighted 

-Dips

100 reps

-ABS