warm-up
450m run
then...
50 wall balls
WOD
21-15-9
power snatch (75lbs/45lbs)
burpees
---------------------------------------------------------
Westside
Max Effort Upper
-Bench Press + Chains
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause Bench
3 sets x 2 reps
-Close Grip
3 sets x 3 reps
-Laying Triceps Extensions
4 sets x 10 reps
-Bent Over Rows
9 sets x 3 reps
-Machine Extensions
4 sets x 20 reps
-Banded FacePulls
100 reps
-ABS
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