warm-up
450m run
then...
6 pass throughs
5 putting on your pants
:30 squat hold
WOD
AMRAP 15
3 power snatch
6 push up
9 squats
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Westside
Max Effort Lower
-Box Squats + Bands & Chains
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHRs
3 sets x 5 reps + chains
-Snatch Grip Extensions
3 sets x 4 reps
-Blob Deads
-Glute Bridges
100 reps
-ABS
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