warm-up
450m run
then...
50 wall balls
WOD
5 power snatch (135lbs/95lbs)
1 round "Cindy"
5 rounds for time
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Westside
Max Effort Upper
-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
5 sets x 5 reps heavy
-Dips
3 sets
-Push Ups
100 reps
-Face Pulls
100 reps
-ABS
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