Saturday - March 02, 2019

warm-up

450m run

then…

10 dynamic toe touches

100m run

:30 squat hold 

WOD

5 right arm DB/KB OHS

5 left arm DB/KB OHS

5 Burpees 

7 rounds for time 

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Westside 

Max Effort Lower 

-Box Squats 

Cambered Bar + Bands

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep

-4 Super Sets

5 GHR's

5 Snatch Grip Extensions 

10 Back Extensions 

3 Heavy Blob Deads

-Leg Curls 

200 reps

-ABS