warm-up
450m run
then...
10 pvc overhead squats
10 pass throughs
3x
Open WOD 15.5
27-21-15-9
Calorie Row
Thrusters (95lbs/65lbs)
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Westside
Max Effort Lower
-Box Squats
16" (14")
Straight Bar
Straight Weight
-Sumo Pulls + bands
2 mats
-2 SuperSets
10 GHR's
10 Bad Mornings
20 Glute Bridges
20 Walking Lunges
* Optional
-Extra Super Set
-Reverse Hypers
-Top to Bottom Deads
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