Wednesday - November 06, 2019

warm-up

450m run

then...

50 toes to bar 

WOD 

10 wall balls 

10 power cleans 

3 rounds for time 

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Westside 

Max Effort Upper

-Bench + Bands 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 4 reps

-Laying Extensions 

3 sets x 5 reps 

-Bent Over Rows 

9 sets x 4 reps 

-Pull Ups

10 sets x 3 reps 

-Push Ups 

100 reps 

-Dips 

3 sets x 10 reps 

-Face Pulls 

100 reps 

-ABS