warm-up
450m run
then…
4 spider-mans
4 pass throughs
:30 squat hold
WOD
21-15-9
kettle bell swings (53lbs/35lbs)
OHS (74lbs/45lbs)
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Westside
Max Effort Upper
-Bench Press + Chains
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause
2 sets x 2 reps
-Close Grip Bench
3 sets x 2 reps
-Laying Extensions
3 sets x 5 reps
-Bent Over Rows
9 sets x 3 reps
-Machine Extensions
3 sets x 20 reps
-Face Pulls
2 sets x 20 reps
-ABS
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