April 01, 2017

warm-up

450m run

then...

20 minute self warm up

WOD 

Spealler VS Khalipa 

1--2-3-4-5-6-7-8-9-10

Clean and Jerk 155/115

1 Round of Cindy after each set

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Westside

Max Effort Lower 

-Box Squats + Chain + Bands

-Sumo Pulls +  Chains 

-Conventional Pulls

3 sets x 1 rep

-GHR's 

3 sets x 6 reps

-Snatch Grip extensions 

3 sets x 4 reps

-Blob Deads

-Lunges 

-Leg Press

-ABS