Saturday - December 07, 2018

warm-up

450m run 

then…

100m run

10 air squats 

:30 squat hold 

5x 

WOD

AMRAP 5

Squat Clean + Jerks (165lbs/110lbs)

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

Westside 

Max Effort Lower 

-Box Squats 

-Sumo Pulls

-Conventional Pull

3 sets x 1 rep

-GHR's

3 sets x 7 reps

-Snatch Grip Extensions 

3 sets x 8 reps

-Blob Deads

3 sets x 20 reps

-Leg Curls

100 reps

-ABS