Saturday - January 12, 2019

warm-up

450m run

then…

5 knee jumps 

6 spider-mans 

100m sprint  

WOD 

10 power cleans 

10 front squats 

10 push press 

3 rounds (135lbs/95lbs)

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

Westside 

Max Effort Lower

-Box Squats 

+ Cambered Bar + Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-Sumo Dimels

3 sets x 15 reps 

-Snatch Grip Extensions 

3 sets x 4 reps 

-KB Box Squats 

3 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS