warm-up
450m run
then...
10 wall balls
5 toes to bar
5x
WOD
400m run
21 burpees
400m run
15 burpees
400m run
9 burpees
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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 10 reps
-Snatch Grip Extensions
3 sets x 5 reps
-Back Extensions
2 sets x 50 reps
-ABS
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