Saturday - December 31, 2016

warm-up

450m run

then…

wall sits

WOD

EMOM 24

Minutes 1, 5, 9, 13, 17, 21 - 20 air squats 

Minutes 2, 6, 10, 14, 18, 22 - 7 Clean & Jerks (75lbs/45lbs)

Minutes 3, 7, 11, 15, 19, 23 - 100m Run

Minutes 4, 8, 12, 16, 20, 24 - 5 Squat Snatch

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Westside 

Max Effort Lower

-Box Squats + Bands & Chains 

-Sumo Pulls 

-Conventional Pulls 

-GHR's

3 sets x 15 reps

-Snatch Grip Extensions 

3 sets x 10 reps

*full extension, high as possible 

-Lunges 

3 sets (down & back = 1 set)

*athletes choice 

-Leg Press

3 sets x 50 reps 

-SSB Kb Box Squats 

3 sets x 1:10 minutes

-ABS