Saturday - February 09, 2019

warm-up

450m run

then…

10 dynamic toe touches

4 knee jumps

6 pass throughs 

WOD 

AMRAP 15 

15 thrusters (75lbs/45lbs)

15 pull ups 

15 kb swings 

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Westside 

Max Effort Lower 

-Box Squats + Bands

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-GHR's

5 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 12 reps 

-KB Box Deads

2 sets x 20 reps 

-Leg Curls 

100 reps

-ABS