Saturday - May 06, 2017

warm-up

450m run

then...

3 knee jumps 

4 spider-mans 

5 pass throughs 

WOD

30 squat clean & jerks (155lbs/105lbs)

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Westside 

Max Effort Lower 

-Box Squats + Bands 

-Sumo Pulls + Bands 

-Conventional Pulls 

3 sets x 1 rep

-GHR's 

5 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 6 reps

-KB Box Deads 

2 sets x 20 reps 

-Blob

-Leg Press 

-Lunges 

-Leg curls 

-ABS