warm-up
450m run
then...
3 knee jumps
4 spider-mans
5 wall balls
WOD
AMRAP 7
30 double unders
9 toes to bar
3 hang power clean (185lbs/135lbs)
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Westside
Max Effort Upper
-Bench Press + Bands
-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 Triceps Extensions
3 sets x 5-10 reps
-Bent Over Rows
9 sets x 3 reps
-Face Pulls
3 sets x 20 reps
-ABS
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