Saturday - April 09, 2016

warm-up

450m run

then...

8- 100m run

WOD

4 rounds for time

21 wall balls (20lbs/14lbs)

18 pull ups

15 lb swings (70lbs/53lbs)

12 HSPU

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Westside

Max Effort Lower

-Box Squats + Bands & Chains

-Sumo Pull

-Conventional Pulls Straight Weight

3 sets x 1 rep

-Dimmel Deads

3 sets x 20 reps

-Bad Mornings

3 sets x 5 reps

-Blob Deads

2 sets

-Glute Bridges

100 reps

-ABS