warm-up
450m run
then…
8- 100m runs
WOD
AMRAP 9
3 snatches (135lbs/95lbs)
6 over bar burpees
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Westside
Dynamic Effort Lower
-Bench Press
1 set x 20 reps
-Outlaw
1 set x 3 reps
-Double Pause
2 sets x 2 reps
-Close Grip
3 sets x 3 reps
-Laying Extensions
3 sets x 5 reps
-Bent Over Rows
9 sets x 3 reps
-Machine Extensions
2 sets x 20 reps
-Machine Face Pulls
2 sets x 20 reps
-ABS
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