warm-up
450m run
then...
4 spider-mans
4 inch worms
4 pass throughs
WOD
Every 2 minutes for 10 rounds
1 squat clean
1 front squat
1 jerk
*ascending weight
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Westside
Max Effort Lower
-Box Squats + Heavy Bands
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-Sweat Shrugs
-GHR's
3 sets x 5 reps
-Leg Press
1 set x 100 reps
-Walking Lunge
2 sets
-Wagon Wheels
-Free Squats
-ABS
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