Saturday - April 23, 2016

warm-up

450m run

then…

6 spider-mans

6 pass throughs

100m run

WOD

3 rounds for time

21 wall balls (20lbs/14lbs)

14 hand release push-ups

7 deadlifts (315lbs/205lbs)

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Westside

Max Effort Lower

-Box Squats + Chains 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep

-Dimmel Deads

1 set x 100 reps

-Glute Bridges 

1 set x 100 reps

-Leg Curls

100 reps 

-Blob Deads

2 sets

-ABS