Saturday - June 03, 2017

warm-up

450m run

then...

4 knee jumps 

5 pass throughs 

6 spider-mans 

WOD 

3 rounds for time 

2 rounds of "Cindy" 

6 hang power snatch (135lbs/95lbs)

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Westside 

Max Effort Lower

-Box Squat + Heavy Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 reps

-GHR's 

3 sets x 1 rep

-Snatch Grip Extensions 

3 sets x 7 reps

-KB Box Deads 

2 sets x 20 reps 

-KB Box Squats 

2 sets x 20 reps 

-Blobs Deads

-Lunges 

-Leg Press 

-ABS