warm-up
450m run
then…
4 knee jumps
4 pass throughs
:30 squat hold
WOD
5 rounds
6 burpee box jumps (20")
12 OHS (75lbs/55lbs)
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Westside
Max Effort Upper
-Axle Bar Bench
-Outlaw Wide Bench
1 set x 6 reps
-Double Pause Bench
3 sets x 2 reps
-Close Grip Bench
2 sets x 3 reps
-Laying Extensions
2 sets x 10 reps
-Push Ups
50 reps
-Face Pulls
50 reps
-Machine Extensions
50 reps
-ABS
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