Saturday - January 05, 2019

warm-up

450m run

then…

5 pass throughs

6 spider-mans 

7 toes to bar 

WOD 

21 power cleans

15 front squats

9 push jerks 

(135lbs/95lbs)

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Westside 

Max Effort Lower 

-Box Squats + SSB

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

5 sets x 5 reps

-Snatch Grip Extensions 

3 set x 8 reps

-KB Box Deads

2 sets x 20 reps 

-ABS