Saturday - May 26, 2018

warm-up

450m run

then…

7 air squats 

8 pass throughs 

4 spider-mans 

100m sprint 

5x 

WOD 

AMRAP 3 

5 squat snatch 

3 lateral burpees

1 minute rest 

3 rounds 

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

Westside 

Max Effort Lower 

-Box Squats + Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 6 reps 

-Snatch Grip Extensions 

3 sets x 10 reps 

-Banded Good Mornings 

100 reps 

-ABS