Saturday - September 01, 2017

warm-up

450m run

25 wall balls 

2x 

WOD 

30 clean & jerks (135lbs/95lbs)

2 minutes rest 

30 snatches (135lbs/95lbs) 

2 minutes rests 

15 clean & jerks 

400m run

15 snatches 

400m run

For Time 

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Westside 

-Box Squats + Bands & Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 4 reps 

-3 Super Sets 

8 snatch Grip Extensions 

20 back extensions 

-Blob Deads 

-Leg Curls 

-Lunges 

-Leg Press

-ABSa