Saturday - April 08, 2017

warm-up

450m run 

then...

4 spider-mans

5 pass throughs 

6 inch worms 

WOD

Minute 0, 4, 8, 12, 16 - 3 deadlifts 

(1, 5, 9, 13, 17)

Minute 2, 6, 10, 14, 18 - 3 squats 

(3, 7, 11, 15, 19)

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Westside 

Max Eeffort Lower 

-Box Squats 

-Sumo Pulls + Chains 

-Conventional Pulls

3 sets x 1 rep

-GHR's 

4 sets x4 reps

-Snatch Grip Extensions 

3 sets x 7 reps

-KB Box Squats 

2 sets x 20 reps

-KB Box Deads

2 sets x 20 reps

-Lunges

-Leg Press

-Blob Deads

-Leg Curls 

200 reps

-ABS