warm-up
450m run
then...
5 pass throughs
5 pvc ohs
:30 squat hold
WOD
Squat "Isabel"
30 squat snatches (135lbs/95lbs)
For Time
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Westside
Max Effort Lower
-Box Squat + Chains
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep (no bands)
-GHR's
3 sets x 7 reps
-Snatch Grip Extensions
2 sets x 5 reps
-Blob Deads
2 sets
-Glute Bridges
100 reps
-Leg Curls
100 reps
-ABS
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