warm-up
450m run
then…
chest to bar "Cindy"
WOD
21-15-9
OHS (95lbs/65lbs)
Burpees
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Westside
Max Effort Upper
-Bench Press
Bow Bar
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause Bench
3 sets x 2 reps
-Close Grip Bench
1 set x 20 reps
-Laying Extensions
2 sets x 10 reps
-Row Backs
3 sets x 6 reps
-Bent Over Rows
5 sets x 4 reps
-FacePulls
3 sets x 25 reps
-Machine Extensions
3 sets x 20 reps
-ABS
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