Saturday - September 25, 2015

warm-up

450m run

then...

3 knee jumps

4 pass through 

5 spider-mans

WOD

On the 3 minute for 30minutes

1 power snatch + 1 hang squat snatch + 1 squat snatch 

Goal is to go as heavy as possible. 

*Inspired by CrossFit Linchpin

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Westside

Max Effort Lower 

-Box Squats + Chains

-Sumo Pulls + Bands

3 sets 

-Conventional Pulls + Bands

-Snatch Grip Extensions

3 sets x 8 reps

-Blob Deads

3 sets

-ABS