warm-up
450m run
then...
50 toes to bar
WOD
AMRAP 10
10 wall balls (20lbs/14lbs)
8 KB swings (53lbs/35lbs)
6 snatches (135lbs/95lbs)
--------------------------------------------
Westside
Max Effort Upper
-Bow Bar
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause Bench
2 sets x 2 reps
-Close Grip Bench
2 sets x 3 reps
-Laying Extensions
3 sets x 3 reps
-Bent Over Rows
4 sets x 3 reps
-Machine Extensions
2 sets x 20 reps
-Face Pulls
2 sets x 20 reps
-ABS
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