warm-up
450m run
then…
50 wall balls
WOD
21-15-9
OHS (95lbs/65lbs)
Box Jumps (24"/20")
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Westside
Max Effort Upper
-Bench Press + Bands & Chains
-Outlaw Wide Bench
1 set x 6 reps
-Double Pause
2 sets x 2 reps
-Close Grip Bench
2 sets x 3 reps
-Laying Extensions
3 sets x 5 reps
-Roll Backs
2 sets x 5 reps
-Bent Over Rows
4 sets x 3 reps
-Face Pulls
2 sets x 30 reps
-Machine Extensions
2 sets x 30 reps
-ABS
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