Wednesday - November 13, 2019

warm-up

450m run

then...

50 toes to bar 

WOD 

AMRAP 10 

100m run

10 kb swings 

10 wall balls 

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Westside 

Max Effort Upper 

-Floor Press + Chains

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip 

3 sets x 20 reps 

-Laying Extensions 

2 sets x 15 reps 

-Bent Over Rows 

5 sets x 5 reps 

-Dips 

4 sets x 10 reps 

-Push Ups 

50 reps 

-Banded extensions 

2 sets x 20 reps 

-Face Pulls 

100 reps

-ABS