warm-up
450m run
then...
50 wall balls
WOD
For Time
15 squat clean (155lbs/105lbs)
12 thrusters (155lbs/105lbs)
9 clean & jerks (155lbs/105lbs)
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Westside
Max Effort Upper
-Bench + Bands & Chains
-Outlaw Wide Bench
1 set x 6 reps
-Double Pause
2 sets x 2 reps
-Close Grip
2 sets x 2 reps
-Laying Extensions
3 sets x 4 reps
-Bent Over Rows
30 reps
-Machine Dips
3 sets x 10 reps
-Side Lat Pull downs
3 sets x 20 reps
-Machine Extensions
3 sets x 20 reps
-Face Pulls
3 sets x 20 reps
-ABS
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