Saturday - September 16, 2017

warm-up

450m run

then...

4 spider-mans

6 inch worms 

8 pass throughs

WOD 

EMOM 10 

1 squat clean & jerk

Ascending weight 

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Westside 

Max Effort Lower 

-Box Squats 

Cambered Bar + Bands 

-Sumo Pulls

-Conevntional Pulls 

3 sets x 1 rep

-GHR's 

3 sets x 5 reps

-Snatxh Grip Extensions 

3 sets x 6 reps

-Blob Deads

-Leg Press 

-Leg Curls 

-ABS