warm-up
450m run
then…
50 toes to bar
WOD
5 pull ups
5 thrusters
2 rounds
then…
10 sumo DL high pulls
10 burpees
2 rounds
then…
450m run
For Time
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Westside
Max Effort Upper
-Football Bar
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause Bench
2 sets x 2 reps
-Close Grip Bench
3 sets x 4 reps
-3 Super Sets
8 Laying Extensions
8 Push Ups
8 Dips
-Face Pulls
3 sets x 20 reps
-Machine Extensions
3 sets x 20 reps
-ABS
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