Saturday - August 27, 2016

warm-up

450m run

then…

4 spider-mans

5 pass throughs 

6 inch worms 

WOD

1 power clean (135lbs/95lbs)

1 thruster (135lbs/95lbs)

1 shoulder to overhead (135lbs/95lbs)

15 rounds for time 

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Westside 

Max Effort Lower 

-Box Squats Bands + Chains 

-Sumo Pulls 

-Conventional Pulls 

-GHR's

3 sets x 8 reps 

-Snatch Grip Extensions 

3 sets x 3 reps 

-Blob Deads 

2 sets 

-Glute Bridges 

100 reps