Saturday - June 09, 2018

warm-up

450m run

then…

8 toes to bar 

8 air squats 

8 spider-mans 

WOD

AMRAP 12 

2 hang power snatch (115lbs/85lbs)

5 OHS 

8 hand release push ups 

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

Westside 

Max Effort Lower 

-Box Squats + Bands + Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-Dimel Deads + Bands 

2 sets x 20 reps 

-GHR's

5 sets x 4 reps 

-45 Degree Deads 

3 sets x 15 reps 

-Glute Bridges 

100 reps 

-Lunges 

100 steps 

-ABS