Saturday - February 23, 2019

warm-up

450m run

then…

5 spider-mans 

5 knee jumps 

5 pass throughs

WOD

3 rounds for time 

9 thrusters 

9 over bar burpees  

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Westside 

Max Effort Lower 

-Box Squats + SSB 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-GHR's

3 sets x 10 reps

-Snatch Grip Extensions 

3 sets x 7 reps

-Blob Deads

4 sets x 10 reps

OR 1 set x 50 reps 

-ABS