warm-up
450m run
then...
4 Spider-Man's
5 pass throughs
6 inch worms
WOD
AMRAP 7
7 Squat Clean
7 Toes To Bar
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Westside
Max Effort Upper
-Floor Press + Chains
-Outlaw
1 set x 6 reps
-Close Grip Bench
3 sets x 3 reps
-JM Press
3 sets x 5-8 reps
-Machine Face Pulls
100 reps
-Bent Over Rows
3 sets x 5 reps
H.A.P
-GHD Sit Ups
1 set x 10 reps
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