warm-up
450m run
then...
6 pass through
7 spider-mans
8 dynamic toe touches
WOD
1 deadlift
1 power clean
1 jerk
1 over bar burpee
30 rounds for time (135lbs/95lbs)
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Westside
Max Effort Lower
-Fifty Iron Man
-Conventional Pulls
3 sets x 1 rep
-GHR'S
3 sets x 8 reps
-Snatch Grip Extensions
3 sets x 7 reps
-Walking Lunges
2 sets x 100m
-ABS
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