warm-up
In 10 minutes
450m run
then...
AMRAP
25 wall balls
25 toes to bar
WOD
EMOM 10
2 power snatches (135lbs/95lbs)
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Westside
Max Effort Upper
-Pin Press Off Chest
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause Bench
3 sets x 2 reps
-Close Grip Bench
3 sets x 3 reps
*Self Unrack
3 SuperSets of:
-Laying Extensions
5 reps HEAVY
-Machine Triceps Extensions
25 reps
-Bent Over Rows
4 sets x 5 reps
*Don't go heavy if your form sucks!
-Machine Face Pulls
3 sets x 20 reps
-GHD Sit Ups
3 sets x 10 reps
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