Saturday - May 05, 2018

warm-up

450m run

then…

8 spider-mans 

6 dynamic toe touches 

:30 squat hold 

4x 

WOD 

10 push jerks (135lbs/95lbs)

10 pull ups 

30 double unders 

5 rounds for time 

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Westside 

Max Effort Lower 

-Box Squats + Chains 

-Sumo Pulls 

-Conventional Pulls

-Dimmel Deads + Bands 

2 sets x 15 reps 

-45 Degree Deads 

3 sets x 6 reps 

-KB Box Squats 

2 sets x 20 reps 

-Blob Deads

-Reverse Hypers 

2 sets x 25 reps 

-ABS