warm-up
450m run
then…
5 pass throughs
5 spider-mans
100m run
WOD
3 rounds for time
400m run
20 clean & jerks (95lbs/65lbs)
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Westside
Dynamic Effort Upper
-Bench Press
1 sets x 20 reps
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause Bench
2 sets x 2 reps
-Tamago Press
2-3 sets
-Close Grip Bench
2 sets x 5 reps
-Laying Extensions
3 sets x 5 reps
-Bent Over Rows
9 sets x 3 reps
-50 Face Pulls
-50 Machine Extensions
-ABS
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