warm-up
450m run
then…
4 spider-mans
5 pass throughs
4 knee jumps
WOD
AMRAP 5
5 power cleans (95lbs/65lbs)
5 thrusters (95lbs/65lbs)
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Westside
Max Effort Upper
-Bench Press + Bands
-Outlaw Wide Bench
1 set x 6 reps
-Double Pause
3 sets x 2 reps
-Close Grip Bench
3 sets x 2 reps
-JM Press
3 sets x 8 reps
-Laying Extensions
3 sets x 7 reps
-Bent Over Rows
9 sets x 3 reps
-Machine Extensions
3 sets x 20 reps
-Face Pulls
3 sets x 20 reps
-ABS
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