Saturday - October 20, 2018

warm-up

450m run

then…

10 spider-mans 

10 pass throughs 

10 inch worms 

3x

WOD

4 Rounds For Time

15 Toes To Bar

20 Burpees

25 Kettlebell Swings (53lbs/35lbs)

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Westside 

Max Effort Lower 

-Box Squats + Bands + Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-45 Degree Deads

2 sets x 15 reps 

-KB Box Deads

2 sets x 15 reps 

-KB Box Squats 

2 sets x 20 reps

-Leg Curls 

100 reps

-ABS