Saturday - October 27, 2018

warm-up

450m run

then…

5 burpees 

5 spider-mans 

5 pass throughs 

WOD 

AMRAP 15 

15 thursters (75lbs/45lbs)

15 kb swings (53lbs/35lbs)

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Westside 

Max Effort Lower 

-Box Squats 

Cambered Bar 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 6 reps 

-Snatch Grip Extensions 

3 sets x 7 reps

-Blob Deads 

3 sets x 10 reps 

-Leg Curls 

100 reps 

-ABS