Saturday - April 29, 2017

warm-up

450m run

then…

8 - 100 m run

WOD

3 rounds for time 

21 wall balls 

15 pull ups 

9 clean & jerks (115lbs/80lbs)

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Westside 

Max Effort Lower 

-Box Squats 

Cambered Bar + Chains

-Sumo Pulls + Chains 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 3 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-KB Box Squats 

2 sets x 20 reps 

-Blob Deads 

-Leg Press

-Leg Curls 

-ABS