warm-up
450m run
then...
5 spider-mans
4 burpees
100m run
4x
WOD
AMRAP 6
3 burpee squat clean thruster
6 push ups
9 air squats
-------------------------------------------------------------
Westside
Max Effort Lower
-Box Squats + Cambered + Chains
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 4 reps
-2 Super Sets
30 back extensions
50 ab mat sit ups
-KB Box Squats
2 sets x 20 reps
-Leg Curls
100 reps
-ABS
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