Saturday - January 19, 2019

warm-up

450m run

then…

5 spider-mans 

4 knee jumps

6 pass throughs 

WOD 

15-12-9-6-3

hang power cleans (135lbs/95lbs)

burped box jumps

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Westside 

Max Effort Lower

-Box Squats + SSB

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 6 reps 

-Snatch Grip Extensions 

5 sets x 5 reps

-KB Box Squats

3 sets x 15 reps 

-Leg Curls 

100 reps 

-ABS