warm-up
450m run
then...
100m sprints
5x
WOD
5 thrusters (95lbs/65lbs)
5 pull-ups
9 rounds for time
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Westside
Max Effort Lower
-Box Squats
16" Box (14")
Straight Bar + Bands
-Sumo Pulls + Heavy Bands
6 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-Snatch Grip Deadlifts
3 sets x 10 reps
-GHR's
5 sets x 5,10,15,20,25
-Reverse Hypers
3 sets x 20 reps
-ABS
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