warm-up
450m run
then...
5 - 100m runs
4 - 200m runs
3 - 300m runs
2 - 400m runs
WOD
21-15-9
thrusters (95lbs65lbs)
knees to elbows
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Westside
Max Effort Lower
-Box Squats + Heavy Chains
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 setsx 8 reps
-Snatch Grip Extensions
4 sets x 3 reps heavy
-Leg Curls
100 reps
-ABS
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