Saturday - December 22, 2018

warm-up

450m run

then….

50 wall balls unbroken

WOD

5 clean grip snatch 

200m run 

AMRAP 9

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Westside 

Max Effort Lower 

-Box Squats + Cambered Bar 

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep

-GHR's

3 sets x 8 reps

-Snatch Grip Extensions 

3 sets x 8 reps

-Blob Deads

3 sets x 20 reps

-ABS