Saturday - April 22, 2017

warm-up

450m run

then…

3 pass throughs 

6 spider-mans

9 dynamic toe touches 

WOD

80 wall balls 

800m run

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Westside 

Max Effort Lower 

-Box Squats + Bands & Chains 

-Sumo Pulls + Chains 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

5 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 7 reps 

-KB Box Squats

1 set x 100 reps

-Blob Deads 

-Leg Press 

-Lunges

-Leg Curls 

-ABS