warm-up
450m run
then...
3 pass throughs
4 spider-mans
5 air squats
WOD
22-16-10
chest to bar pull ups
OHS (115lbs/85lbs)
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Westside
Max Effort Upper
-Bench Press to a 1 board + Chain
-Outlaw Wide Bench
1 set x 6 reps
-Double Pause Bench
3 sets x 2 reps
-Close Grip Bench
3 sets x 3 reps
-Laying Extensions
3 sets x 5 reps
-Bent Over Rows
9 sets x 3 reps
-Draw Backs
3 sets x 10-20 reps
-ABS
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