warm-up
450m
then...
50 wall balls
WOD
300m run
20 push ups
300m run
20 sit ups
300m run
20 burpees
300m run
20 air squats
300m run
---------------------------------------------
Westside
Max Effort Upper
-Bench + Chains + Bench Blok
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause Bench
2 sets x 2 reps
-Close Grip Bench
3 sets x 2 reps
-Laying Extensions
3 sets x 8 reps
-Bent Over Rows
9 sets x 3 reps
-Push Ups
150 reps
-Pull Ups
100 reps
-Face Pulls
200 reps
-ABS
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