Wednesday - October 16, 2019

warm-up

450m run

then...

50 wall balls 

WOD

AMRAP 10 

5 push ups 

5 OHS (95lbs/65lbs)

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Westside 

Max Effort Upper 

-Bench Straight weight

-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 25 reps 

-Dumbbell Floor Press 

2 sets x 50 reps 

-Push Ups 

100 reps 

-Dips 

50 reps 

-Pull Ups

50 reps 

-Face Pulls 

200 reps