warm-up
450m run
then...
7 pass throughs
6 spider-mans
4 knee jumps
100m jog
3x
WOD
30 clean & jerks (135lbs/95lbs)
For Time
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Westside
Max Effort Lower
-Box Squats + Bands
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-Sumo Dimels
2 sets x 15 reps
-GHR's
3 sets x 10 reps
-Leg Curls
100 reps
-ABS
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