Saturday - April 16, 2016

warm-up

450m run

then…

4 knee jumps 

5 pass throughs 

6 spider-mans

WOD

AMRAP 7

5 clean & jerks (135lbs/95lbs)

5 burpees

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Westside

Max Effort Lower

-Box Squat + Bands

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep 

-Dimmel Deads

2 sets x 20 reps

-GHR's

3 sets x 3 reps

-Snatch Grip Extensions 

3 sets x 4 reps

-Blob Deads
2-3 sets

-Glute Bridges

100 reps 

-Leg Curls 

100 reps

-ABS