Saturday - September 29, 2018

warm-up

450m run

then…

5 spider-mans 

10 inch worms 

:30 squat hold 

WOD 

10 power cleans 

10 over bar burpees

3 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats 

Cambered Bar Straight Weight 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-GHR's

3 sets x 8 reps

-Snatch Grip Extensions 

3 sets x 7 reps 

-Back Extensions 

3 sets x 12 reps

-ABS