Saturday - July 21, 2018

warm-up

450m run

then…

10 toes to bar 

10 wall balls 

10 spider-mans 

4x

WOD 

For time and load

3 rounds

Run 500

7 Power cleans

*power cleans need be ascending weight for each round. All reps of each round will be one weight

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Westside 

Max Effort Lower 

-Bow Bar + Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-45 Degree Deads

3 sets x 10 reps

-KB Box Deads 

3 sets x 15 reps

-KB Box Squats 

2 sets x 20 reps 

-Glute Bridges 

100 reps

-Leg Curls 

100 reps

-ABS