Wednesday - February 05, 2020

warm-up

450m run

then...

50 wall balls

WOD

10 kb swings

10 burpees

200m run

5 rounds for time 

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Westside 

Max Effort Upper 

-Bench + Bands 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps

-Close Grip Bench 

2 sets x 8 reps

-Pendlay Extensions

3 sets 8 reps

-Fifty Rows

4 sets x 12 reps

-Push Ups

150 reps

-Pull Ups

50 reps

-Face Pulls

100 reps

-ABS