Saturday - March 09, 2019

warm-up

450m run

then…

3 knee jumps 

4 pass throughs 

5 spider-mans

WOD

7 thrusters (95lbs/65lbs)

7 knees to elbows

7 burpees

7 kb swings (53lbs/35lbs)

7 rounds for time

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Westside 

Max Effort Lower 

-Box Squats + Bands

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions

5 sets x 3 reps

-KB Box Squats 

2 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS