Saturday - October 03, 2015

warm-up

450m run 

then...

5 pass throughs 

5 spider-mans

5 knee jumps

WOD

AMRAP 10 

4 chest to bar pull ups

5 clean & jerk (135lbs/95lbs)

6 over bar burpees

---------------------------------------------------------

Westside

Max Effort Lower 

-Box Squats + Chains & Bands 

16" Box (14")

-Sumo Pulls + Bands 

-Conventional Pulls + Bands 

-3 SuperSets of

8 snatch grip extensions 

8 GHR's

3-8 blob deads 

-ABS