Saturday - September 15, 2108

warm-up

450m run

then…

5 spider-mans 

5 inch worms

5 pass throughs 

6x

WOD 

AMRAP 5
135lbs/95lbs

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

3 minutes rest

AMRAP 5

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

2 minutes

AMRAP 5

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

1 minute

AMRAP 5

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

----------------------------------------------

Westside 

Max Effort Lower 

-Box Squats 

SSB + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

5 sets x 5 reps 

-Snatch Grip Extensions 

2 sets x 20 reps 

-KB Box Deads 

2 sets x 15 reps 

-Leg Curls 

100 reps

-ABS