Saturday - November 03, 2018

warm-up

450m run

then…

5 spider-mans 

5 air squats 

5 pass throughs 

4x

WOD

7 snatches (135/95)

30 squats 

5 rounds for time 

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Westside 

Max Effort Lower

-Box Squats 

Straight Weight 

-Sumo Pull 

-Conventional Pulls 

3 sets x 1 rep

-GHR's

3 sets x 3 reps

-Snatch Grip Extensions 

4 sets x 3 reps HEAVY 

-Blob Deads 

-Leg Curls 

100 reps

-ABS