warm-up
450m run
then...
5 pass throughs
6 spider-mans
:30 squat hold
WOD
AMRAP 9
5 burpees
4 power snatch (95lbs/65lbs)
3 pull ups
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Max Effort Upper
-Bench Press + Chains
-Outlaw Wide Bench
1 set x 6 reps
-Double Pause Bench
2 sets x 2 reps
-Laying Extensions
4 sets x 20 reps
-Kick Backs
3 sets x 15 reps
-Close Grip Bench
2 sets x 12 reps
-Weighted Dips
3 sets til failure
-ABS
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