Saturday - November 10, 2018

warm-up

450m run

then…

5 pull ups 

100m run 

10 spider-mans 

5x 

WOD 

400m run

15 power snatch 

400m run

30 burpees

400m run

15 front squats (135lbs/95lbs)

400m run

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Westside 

Max Effort Lower 

-Box Squats

Cambered + Straight Weight 

-Sumo Pulls

3 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

4 sets x 3 reps 

-Snatch Grip Extensions 

3 sets x 3 reps 

-ABS