warm-up
450m run
then…
5 air squats
5 pass throughs
100m sprint
WOD
4 rounds for time
10 clean & jerks (135lbs/95lbs)
25 air squats
400m run
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Westside
Max Effort Lower
-Box Squats + Bands
16" Box (14")
4 sets x 2 reps
*ascending weight on each set
(dynamic day bands)
-Sumo Pulls + Bands
4 sets x 1 rep
-Conventional Pulls + Bands
3 sets x 1 rep
-GHR's
4 sets x 6 reps
-Snatch Grip Extensions
3 sets x 8 reps
-Blob Deads
2-3 sets
-ABS
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