Saturday - May 12, 2018

warm-up

450m run

then…

10 dynamic toe touches 

8 spider-mans 

6 pass throughs 

5x

WOD

4 ground to over head (155lbs/110lbs)

8 burpees 

16 air squats 
36 double unders

5 rounds for time 

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Westside 

Max Effort Lower 

-Box Squats + SSB + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-45 Degree Deads 

3 sets x 12 reps 

-Leg Press

2 sets x 20 reps

-Glute Bridges 

100 reps 

-Reverse Hypers 

3 sets x 15 reps 

-ABS