warm-up
450m run
then...
5 spider-mans
5 pass throughs
5 knee jumps
4x
WOD
3 rounds for time
15 wall balls
12 chest to bar pull ups
9 power snatch
---------------------------------------------
Westside
Max Effort Lower
-Box Squats + SSB
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 10 reps
-Back Extensions
3 sets x 50 reps
-AB Mat Sit Ups
3 sets x 50 reps
-Leg Curls
100 reps
-AB Wheels
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