warm-up
450m run
then...
4 spider-mans
6 inch worms
8 pass throughs
WOD
4 squat cleans
8 kb swings
100m run
AMRAP 8
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Westside
Dynamic Effort Lower
-Box Squats + Chains
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 4 reps
-Snatch Grip Extensions
3 sets x 8 reps
-Blob Deads
-Leg Press
-Leg Curls
-ABS
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