warm-up
450m run
then...
50 toes to bar
WOD
AMRAP 6
3 burpee squat clean thruster bear complex (135lbs/95lbs)
6 push ups
9 air squats
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Westside
Max Effort Upper
-Pin Press
-Outlaw Wide Bench
1 sets x 6 reps
-Double Pause Bench
2 sets x 2 reps
-Close Grip Bench
3 sets x 2 reps
-Laying Extensions
3 sets x 3 reps H.A.P.
-Row Backs
3 sets x 10 reps
-Bent Over Rows
9 sets x 3 reps
-Machine FacePulls
3 sets x 25 reps
-ABS
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