warm-up
450m run
then...
25 wall balls
25 toes to bar
WOD
5 rounds for time
5 kb snatches + 5 kb ohs right arm
5 kb snatches + 5kb ohs left arm
5 wall walks
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Westside
Max Effort Lower
-Bench Press + Bands + Chains
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause Bench
2 sets x 2 reps
-Close Grip Bench
3 sets x 5 reps
-Laying Extensions
3 sets x 8 reps
-Bent Over Rows
5 sets x 5 reps
-Dumbbell Floor Press
3 sets x 25 reps
-Dips
3 sets x 10 reps
-Machine Extensions
3 sets x 17 reps
-Face Pulls
4 sets x 12 reps
-ABS
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