Saturday - December 27, 2014

warm-up

450m

then…

5 burpees

5 wall balls 

5x 

WOD

"GraceIbell"

1 clean & jerk (135lbs/95lbs)

1 snatch (153lbs/95lbs)

15 rounds for time 

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Westside

Max Effort Lower 

-Box Squats 

15" Box (13" women)

Texas Squat Bar (SSB women) + Chains 

-Free Squats 

1 set x 3 reps 

-Sumo Pulls (3 Mats)

-Conventional Pulls (3 Mats)

3 sets  

-Bad Mornings

5 sets 

-GHR's

5 sets 

-Reverse Hypers 

3 sets x 20 reps 

-ABS

*Optional

-EMOM Anderson Front Squat 

-Farmers Carries

-Paused Squats 

-Good Mornings 

-Rack Pulls