Wednesday - November 20, 2019

warm-up

450m run

then...

50 toes to bar 

WOD 

EMOM 10 

3 power snatch 

5 burpees

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Westside 

Max Effort Upper 

-Bench Press 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip 

3 ests x 5 reps 

-Laying Extensiosn 

3 sets x 4 reps 

-Bent Over Rows

9 sets x 4 reps 

-Pull Ups

40 reps weighted 

-Push Ups

100 reps 

-ABS