Saturday - June 16, 2018

warm-up

450m run

then…

10 toes to bar 

10 pass throughs 

10 spider-mans 

5x 

WOD 

AMRAP 20 

5 thrusters (135lbs/95lbs)

7 burpees 

9 kbs (53lbs/35lbs)

200m run

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Westside 

Max Effort Lower 

-Box Squats + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-4 Super Sets 

6 GHRs

7 Snatch Grip Extensions 

10 Back Extensions 

5-10 Blob Deads 

-Lunges 

100 steps 

-Leg Curls 

100 reps 

-ABS