Saturday - January 14, 2015

warm-up

450m run

then…

walking lunge

WOD

27-21-15-9

wall balls (20lbs/14lbs)

clean & jerks (95lbs/65lbs)

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

Westside 

Max Effort Lower 

-Box Squats 

Bow Bar / SSB + Heavy Bands

-Sumo Pull

-Conventionals 

*straight weight*

-Snatch Grip Extensions 

3 sets x 3 reps

-Lunges

-SSB Box Squats 

-Leg Press 

-ABS