warm-up
450m run
then...
5 wall balls
5 toes to bar
5x
WOD
300m run
30 push press (95lbs/65lbs)
3 rounds
----------------------------------------------------
Westside
Max Effort Upper
-Bench
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause Bench
3 sets x 2 reps
-Close Grip Bench
3 sets x 3 reps
-Bent Over Rows
9 sets x 3 reps
-Machine Extensions
3 sets x 20 reps
-Maxhine Face Pulls
3 sets x 20 reps
-ABS
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