Saturday - May 21, 2016

warm-up

450m run

then...

8 - 100 m runs

WOD

21-15-9

Power Cleans (115lbs/85lbs)

Burpees

---------------------------------------------------------

Westside 

Max Effort Lower

-Box Squats + Chains 

-Sumo Pulls

3 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep 

-GHR's 

3 sets x 8 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-Glute Bridges 

100 reps 

-Leg Curls 

100 reps

-ABS