Saturday - Decemver 26, 2015

warm-up

450m run

then...

5 pass thoughs

5 air squats 

5 spider-mans 

WOD

Heavy Squat Clean "Grace" 

30 squat clean & jerks

*NOT for time 

*ascend weight every 10 clean&jerks (3 different weights) 

*heavy as possible 

*score is total load 

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Westside

Max Effort Lower 

FIFTY IRON MAN 

-Box Squats (2 reps) + Sumo Pull (1 rep)

15" Box (14")

Squat & Deadlift into bands 

Deadlift should be done immediately after box squat is performed 

WORK UP TO A HEAVY WEIGHT ON BOTH YOUR DEADLIFT AND SQUAT