Saturday - June 06, 2015

warm-up

450m run

then…
6 spidermans
6 pass thoughs
:30 squat hold 

WOD

21 Wallballs (20lbs/14lbs)

1 round of "Cindy"

15 clean & jerks (135lbs/95lbs)

2 round of "Cindy"

9 snatches (135lbs/95lbs)

3 round of "Cindy"

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Westside 

Max Effort Lower

-Box Squats

15" Box (13")

55% + bands

5 sets x 2 reps

-Free Squats 
1 set x 1 rep 

-Sumo Pulls

4 sets x 4 reps @ 70%
1 set x 2 reps @ 80%
1 set x 2 reps @ 90%

-Sumo Pulls + Bands
3 sets x 1 rep 

-Conventional Pulls + Bands 
3 sets x 1 rep

-GHR's
3 sets x 10 reps 

-Snatch Grip Back Extensions
3 sets x 8 reps 

*Optional*

-Rack Pulls 

-Reverse Band Pulls