warm-up
450m run
then...
5 pass throughs
5 spider-mans
:30 squat hold
WOD
EMOM 20
Odd- 20 push ups
Even- 20 air squats
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Westside
Dynamic Effort Lower
-Bench Press
2 sets x 20 reps
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause Bench
2 sets x 2 reps
-Close Grip Bench
1 set x 20 reps
-Laying Extensions
3 sets x 4 reps
-Row Backs
3 sets x 10 reps
-Bent Over Rows
9 sets x 1 rep
-ABS
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