warm-up
450m run
then...
5 pass throughs
5 spider-mans
5 inch worms
WOD
AMRAP 10
10 wall balls
10 pull ups
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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 2 reps
-Close Grip Bench
2 sets x 5 reps
-Laying Extensions
3 sets x 10 reps
-Roll Backs
3 sets x 6 reps
-Machine Extensions
2 sets x 20 reps
-Face Pulls
2 sets x 20 reps
-ABS
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