warm-up
450m run
then...
10-100m sprints
WOD
200m run
20 hang power snatch
200m run
20 push press
200m run
20 hang power snatch
200m run
20 push press
200m run
For Time (95lbs/65lbs)
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Westside
Max Effort Lower
-Box Squats + bands + chains
-Sumo Pulls
-Conventional Pulls
3 sets x 1 reps
-GHR's
3 sets x 8 reps
-3 Super Sets
50 back extensions
50 sit ups
-ABS
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