Saturday- April 18, 2015

warm-up

450m run

then…

6 spider-mans

7 jumping squats

7 inch worms

WOD

10 unbroken clean & jerks (135lbs/95lbs)

1 minute rest 

3 rounds for time 

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Westside

Max Effort Lower 

-Box Squats 

16" Box (14")

Straight weight 

-Free Squats 

1 sets x 1 rep 

*some athletes may be doing 2 sets 

**Rose, Shana, and Jason you are cold squatting, first thing tomorrow morning!!!**

-Sumo Pulls 

Medium Bands 

***ONLY 5 sets***

-KB Box Squats

3 sets x 20 reps 

-GHR's

1 set x 20 reps

-Reverse Hypers

1 set x 20 reps

-Machine Abs 

1 set x 30 reps