Saturday - May 07, 2016

warm-up

450m run

then...

4 knee jumps

5 pass throughs 

6 spider-mans 

WOD

AMRAP 5

squat clean (165lbs/110lbs)

jerk (165lbs/110lbs)

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Westside 

Max Effort Lower

-Box Squats 

Bow Bar + Bands

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 reps 

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 5 reps 

-Blob Deads

2-3 sets 

*ascending weight 

-Glute Bridges 

100 reps

-Leg Curls

100 reps 

-ABS