Saturday - July 22, 2017

warm-up

450m run

then...

4 knee jumps 

6 spider-mans 

100m sprint 

WOD

22 toes to bar 

22 hang power snatch (115lbs/80lbs)

2 rounds for time 

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Westside 

Max Effort Lower 

-Anderson Squat 

-Sumo Pulls

-Conventional Pull

3 sets x 1 rep

-GHR's 

5 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 7 reps

-KB Box deads 

3 sets x 20 reps

-Blob Deads 

-Leg Press

-Leg Curls 

-ABS