Wednesday - January 22, 2020

warm-up

450m run

then...

5- 200m sprints 

WOD 

5 rounds for time 

15 kettle bell swings (53lbs/35lbs)

15 burpees 

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Westside 

Max Effort Upper 

-Bench + Chains 

-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 20 reps 

-Bent Over Rows 

9 sets x 4 reps 

-Dips 

50 reps 

-Push Ups 

100 reps

-ABS