Saturday - December 24, 2016

warm-up

450m run

then…

50 toes to bar 

WOD

FOR TIME:

30 squat snatches (135lbs/95lbs)

30 pull ups 

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Westside 

Max Effort Lower 

-Box Squats 

SSB + Chains 

-Sumo Pulls 

-Conventional Pulls 

heavy

-Sweatt Shrugs 

-Snatch Grip Extensions 

3 sets x 4 reps 

-SSB Box Squats For Time 

75% BW For Women

BW For Men 

3 sets x 2 minutes 

-Walking Lunges 

-Leg Press

-ABS