Saturday - June 20, 2015

warm-up

450m run

then…

4 knee jump squats

5 spider-man

6 push ups 

WOD

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

10 pull ups 

3 rounds for time 

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Westside 

Max Effort Lower 

-Box Squats

15" Box ( 13")

Straight Bar + Heavy Chains

-Sumo Pulls + Bands 

H.A.P

-Half/Full Deads 

2 + 1 @ 78%

2 + 1 @ 88% 

-Conventional Pulls 

Straight Weight 

-3 Super Sets of

8 GHR's 

8 Snatch Grip Extensions 

-ABS

*Optional*

-Rack Pulls 

-Banded KB Box Squats