Wednesday - October 09, 2019

warm-up

450m run

then...

25 wall balls 

25 toes to bar 

2x

WOD

10-9-8-7-6-5-4-3-2-1

power cleans 

20 air squats between rounds 

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Westside 

Max Effort Upper 

-Bench + Chains 

10 sets x 3 reps 

-Laying Extensions 

3 sets x 8 reps

-Push Ups 

150 reps

-Pull Ups

60 reps weighted 

-Face Pulls 

100 reps

-ABS