Saturday - November 17, 2018

warm-up

450m 

run then…

5 spider-mans

5 pass throughs 

5 inch worms 

WOD

AMRAP 15 

5 squat snatches 

5 over bar burpees

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

Westside 

Max Effort Lower 

-Box Squats + Bands

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep

-GHR's

4 sets x 10 reps 

-Snatch Grip Extensions 

3 sets x 5 reps

-KB Box Deads 

2 sets x 20 reps

-Leg Curls 

100 reps

-ABS