Saturday - November 25, 2016

warm-up

450m run

then…

50 wall balls 

WOD

5 pull ups 

10 push ups

10 clean & jerks 

3 rounds for time (155lbs/105lbs)

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Westside 

Max Effort Lower 

-Box Squats + Chains 

-Sumo Pulls 

-Conventional Pulls 

5 sets x 1 rep

-Sweatt Rows

-GHR's

3 sets x 8 reps 

-Snatch Grip Extensions 

2 sets x 10 reps  

-45 Degree Deadlifts 

-Blob Deads