warm-up
450m run
then...
5 Spider-Man's
6 inch worms
100m run
WOD
4 rounds for time
15 box jumps (24"/20")
400m run
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Westside
Max Effort Upper
-Pin Press
-Outlaw Wide Bench
1 set x 6 reps
-Double Pause Bench
2 sets x 2 reps
-Close Grip Bench
1 sets x 20 reps
-Laying Extensions
100 reps
-Push Ups
As Many Reps as you can do UNBROKEN
*1 set ONLY
*no pike position
*must hold plank position and get as many push ups as possible
-Face Pulls
100 reps
-ABS
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