Saturday - August 18, 2018

warm-up

450m run

then…

5 spider-mans

5 pass throughs 

5 inch wroms

:30 squat hold

6x 

WOD

1 round "Cindy"

1 clean & jerk 

10 rounds 

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Westside 

Max Effort Lower 

-Box Squats + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-3 Super Sets 

5 GHR's 

5 Snatch Grip Extensions 

10 kb box reads

-Leg Curls 

100 reps

-ABS