Saturday - February 02, 2019

warm-up

450m run

then…

6 spider-mans 

5 knee jumps

8 pass throughs 

4x

WOD

30 snatches (135lbs/95lbs)

15 clean & jerks (165lbs/110lbs)

50 burpees

For Time 

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

Westside

Max Effort Lower

-Box Squats + Bands + Chains 

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 rep

-GHR's

5 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 7 reps

-KB Box Squats 

3 sets x 15 reps 

-Leg Curls 

100 reps 

-ABS