warm-up
800m run
WOD
In teams of 2
400m sprint
30 clean & jerks
400m sprint
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Westside
Max Effort Upper
-Bench + Chains
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause
2 sets x 2 reps
-Close Grip Bench
3 setes x 5 reps
-Laying Extensions
3 sets x 15 reps
-Push Ups
100 reps
-Pull Ups
50 reps
-Face Pulls
100 reps
-ABS
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