warm-up
450m run
then...
4 knee jumps
4 pass throughs
4 spider-mans
WOD
30 Barbell Burpee Squat Clean Thrusters (135lbs/95lbs)
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Westside
Max Effort Upper
-Push Up w/bands
-Outlaw Wide
1 set x 6 reps
-Double Pause
2 sets x 2 reps
-Close Grip
3 sets x 3 reps
-Laying Extensions
4 sets x 5 reps
-Bent Over Rows
3 sets x 9 reps
-Machine Dips
3 sets x 20 reps
-Machine Extensions
2 sets x 20 reps
-Machine Facepulls
2 sets x 20 reps
-ABS
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