Saturday - December 10, 2016

warm-up

450m run

then…

4 spider-mans

:30 squat hold 

100m run 

WOD

42 wall balls (20lbs/14lbs)

21 power snatch (95lbs/65lbs)

30 wall balls 

15 power snatch 

18 wall balls 

9 power snatch 

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

Westside 

Max Effort Lower

-Box Squats + Bands 

Cambered Bar 

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 rep 

-Sweatt Shrugs

3-4 sets 

-GHR's

3 sets x 8 reps 

-Snatch Grip Extensions 

3 sets x 4 reps 

-45 Degree Deads 

-Blob Deads