Wednesday - October 30, 2019

warm-up

450m run

then...

50 wall balls 

WOD

AMRAP 10 

1 round "Cindy"

4 clean & jerks 

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Westside 

Max Effort Upper 

-Bench + Bands + Chains 

-Outlaw Wide

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 5 reps

-Laying Extensions 

3 sets x 5 reps

-Push Ups 

100 reps 

-Dumbbell Floor Press

3 sets x 30 reps

-Pull Ups

50 reps

-ABS