warm-up
450m run
then...
8 - 100m runs
WOD
EMOM 10
10 burpees
----------------------------------------------------
Westside
Max Effort Lower
-Box Squats + Chains
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 3 reps
-Snatch Grip Extensions
2 sets x 8 reps
-Blob Deads
2 sets
-Glute Birdges
100 reps
-Abs
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