Saturday - June 25, 2016

warm-up

450m run 

then... 

5 air squats 

5 inch worms 

5 spider-mans 

WOD

For time 

21 clean grip snatches (95lbs/65lbs)

100m run 

15 clean grip snatches (95lbs/65lbs)

100m run

9 clean grip snatches (95lbs/65lbs)

100m run 

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

Westside 

Max Effort Lower 

-Box Squats 

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 rep 

-GHR's 

3 sets x 6 reps 

-Snatch Grip Extensions 

3 sets x 4 reps 

-KB Box Squats 

3 sets x 20 reps 

-Blob Deads 

2 sets 

-Wagon Wheels 

-Leg Curls 

-ABS