warm-up
450m run
then…
"Cindy"
WOD
1 power snatch
1 burpee
30 rounds for time
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Westside
Max Effort Upper
-Floor Press + Chains
-Outlaw Wide Bench
1 set x 6 reps
-Double Pause Bench
2 sets x 3 reps
-Close Grip Bench
2 sets x 2 reps
-Laying Extensions
2 sets x 10 reps
-Row Backs
4 sets x 5 reps
-Bent Over Rows
9 sets x 3 reps
-FacePulls
3 sets x 20 reps
-Machine Extensions
3 sets x 20 reps
-ABS
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