warm-up
450m run
then...
5 toes to bar
5 air squats
5 push ups
WOD
AMRAP 5
5 hang power clean & jerks (155lbs/105lbs)
5 bar facing burpees
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Westside
Dynamic Effort Upper
-Bench Press
2 sets x 20 reps
+ 5lbs from last week
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause Bench
3 sets x 2 reps
-Laying Extensions
3sets x 5 reps
-Bent Over Rows
9 sets x 3 reps
-ABS
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