warm up
10 dynamic toe touches
4 put on your shorts
8 laying hand kicks
100m run
3x
WOD
8 Round for time
6 Pull Ups
6 Hang Power Cleans
30 Double Unders
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Westside
Max Effort Upper
Bench Press + chain x 2 reps
-Outlaw Wide Bench
1 set x 6 reps
Super Set
-Laying Triceps Extensions
3 sets x 15 reps
+
Bar Dips
-Bent Over Rows
4 sets x 8 reps
-3 SuperSets Of
20 Machine Triceps Extensions
20 Face Pulls
Super Set
-Weighted Straight Legged Sit Ups x 20 reps
+
10 AB Wheels
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