Saturday - December 02, 2017

warm-up

450m run

then...

4 spider-man 

5 pass throughs 

6 inch worms 

WOD 

AMRAP 12

25 burpees 

400m run

50 air squats 

10 box jumps 

25 burpees

-------------------------------------------------

Westside 

Max Effort Lower 

-Box Squats 

Bow Bar + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 5 reps 

-KB Box Deads

2 sets x 20 reps 

-Blob Deads

-ABS