warm-up
450m run
then...
50 toes to bar
WOD
30 squat snatches (135lbs/95lbs)
30 pull ups
For Time
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Westside
Max Effort Upper
-Bench Press + Bands
5 sets x 3 reps
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause Bench
2 sets x 2 reps
-Close Grip Bench
5 sets x 3 reps
-Laying Extensions
5 sets x 5 reps
-Bent Over Rows
7 sets x 4 reps
-Dips
3-4 sets
-Dumbbell Shoulder Press
3 sets x 10 reps
-Face Pulls
3 sets x 20 reps
-Machine Extensions
3 sets x 20 reps
-ABS
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