Wednesday - September 18, 2019

warm-up

450m run

then...

50 wall balls 

WOD

10 wall balls 

100m run

10 rounds for time 

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Westside 

-Bench + Chains 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 3 reps

-Laying Extensions

2 sets x 50 reps 

-Laying Rows

50 reps 

-Push Ups 

200 reps

-Pull Ups

75 reps 

-ABS