Saturday - November 21, 2015

warm-up

450m run 

then...

5 wall balls

5 burpees

WOD

75 squat cleans (135lbs/95lbs)

For Time

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Westside

Max Effort Lower 

-Box Squats + Chains 

16" Box (14.5")

-Sumo Pulls + Bands

-Conventional Pulls + Bands 

-GHR's

5 sets x 5-10 reps

-Snatch Grips Back Extensions

3 sets x 12 reps 

-Blob Deads

-KB Box Squats

3 sets x 20 reps 

-ABS