Saturday - July 28, 2018

warm-up

450m run

then…

7 toes to bar

7 push ups

7 squats

6x

WOD 

"Grace"

30 Clean & Jerks (135lbs/95lbs)

*2 burpees for every drop. Pay upon drop.

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Westside 

Max Effort Lower 

-Box Squats 

SSB + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-Dimel Deads 

3 sets x 12 reps 

-GHR's

5 sets x 5 reps 

-45 Degree Deads 

3 sets x 10 reps 

-KB Box Squats 

1 set x 50 reps 

-Leg Curls 

100 reps

-ABS