Saturday - April 28, 2018

warm-up

450m run

then…

10 spider-mans

5 inch worms 

6 pass throughs 

4x 

WOD 

5 clean & jerks (135lbs/95lbs)

15 kbs (53lbs/35lbs)

200m run

4 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats 

SSB + Bands 

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 7 reps 

-Dimmel Deads 

2 sets x 20 reps 

-100 Glute Bridges 

-ABS