Saturday - October 29, 2016

warm-up

450m run

then…

ladders

Partner WOD

450m run

30 wall balls 

30 overbar burpees

30 clean & jerks (135lbs/95lbs)

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

Westside

Max Effort Lower

-Box Squats + Bands & Chains

-Sumo Pulls

-Conventional Pulls

3 sets x 1 reps 

-GHR's

3 sets x 4 reps

-Snatch Grip Extensions

3 sets x 8 reps 

-Blob Deads

-ABS