Wednesday - January 15, 2020

warm-up

450m run

then...

7 unbroken toes to bar 

7 wall balls 

5x

WOD 

20 snatches (135lbs/95lbs)

20 burpees

20 snatches (135lbs/95lbs)

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Westside

Max Effort Upper

-Bench + Bands + Chains 

-Outlaw 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 4 reps 

-Laying Extensions 

3 sets x 5 reps 

-Fifty Bent Over Rows

6 sets x 5 reps 

-Dips 

50 reps 

-Face Pulls 

100 reps 

-ABS