Saturday - December 01, 2018

warm-up

450m run

then…

4 spider-mans 

5 pass throughs 

6 inch worms 

WOD 

AMRAP 5 

squat clean & jerk (165lbs/110lbs)

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Westside 

Max Effort Lower 

-Box Squats 

Cambered Bar + Straights Weight

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 6 reps

-Snatch Grip Extensions 

5 sets x 3 reps 

-KB Box Squats 

2 sets x 50 reps 

-Leg Curls 

100 reps

-ABS