Wednesday - February 12, 2020

warm-up

450m run

then...

sprints 

WOD 

10 power snatch 

10 over bar burpees 

3 rounds for time 

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Westside 

Max Effort Upper 

-Bench 

+ chains + bands + 1 board 

-Outlaw 

1 set x 3 reps

-Double Pause 

2 sets x 2 reps

-Pendlay Extensions 

3 sets x 4 reps 

-Fifty Rows

5 sets x 5 reps

-Push Ups

100 reps

-Face Pulls

100 reps

-ABS