Saturday - October 06, 2018

warm-up

450m run

then…

50 flutter kicks 

WOD 

15-12-9

unbroken clean & jerks (135lbs/95lbs)

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Westside 

Max Effort Lower 

-Box Squats

straight weight 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 3 sets x 8 reps

-Snatch Grip Extensions

3 sets x 6 reps

-KB Box Squats 

2 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS