Saturday - October 21, 2017

warm-up

450m run

then...

4 spider-mans 

6 pass throughs 

9 inch worms 

WOD 

10 clean & jerks 

10 burpee pull ups 

4 rounds for time 

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Westside 

Dynamic Effort Lower 

-Anderson Back squat

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR

3 sets x 10 reps 

-Blob Deads 

-Leg Press

-ABS