Saturday - April 02, 2016

warm-up

450m run

then....

5 spider-mans

6 pass throughout

7 inch worms 

WOD

"Isabel"

30 snatches (135lbs/95lbs)

for time 

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Westside 

Max Effort Lower

-Box Squats + Chains 

-Sumo Pulls

-Conventional Pulls 

-GHR's 

3 sets x 10 reps 

-Snatch Grip Extensions 

3 sets x 6 reps 

-Blob Deads

2 sets 

-Glute Bridges 

100 reps 

-ABS