warm-up
450m run
then..
3 knee jumps
6 spider-mans
9 dynamic toe touches
WOD
"Sham"
11 deadlifts (BW)
100m run
7 rounds for time
-------------------------------------------------
Westside
Max Effort Lower
-Box Squats
SSB + Bands
-Sumo Pulls + Chains
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 7 reps
-Snatch Grip Extensions
3 sets x 8 reps
-KB Box Squats / Deads
1 set x 50 reps
-Blob Deads
-Leg curls
-Leg Press
-Lunges
-ABS
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