warm-up
450m
then…
4 knee jumps
5 spider-mans
6 pass throughs
:30 sec squat hold
WOD
AMRAP 8
4 squat cleans (165lbs/110lbs)
8 kb swings (53lbs/35lbs)
100m run
----------------------------------------------------
Westside
Dynamic Effort Lower
-Bench Press
2 sets x 20 reps (165lbs/110lbs)
-Outlaw Wide Bench
1 set x 2 reps
-Double Pause Bench
3 sets x 2 reps
-Close Grip Bench
3 sets x 5 reps
-Laying Extensions
4 sets x 10 reps
-Face Pulls
3 sets x 25 reps
-ABS
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