Saturday- August 9, 2014

warm up

In 10 Minutes
450m run
then…
AMRAP
"Cindy"

EMOM 16
Odd minutes- 20 double unders (35 singles)
Even minutes- 1 squat clean (205lbs/135lbs)
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 Westside

Max Effort Lower

-Squat into chain 

-Sumo Pulls

4 sets x 4 reps @ 70%

1 set x 2 reps @ 80%

1 set x 2 reps @ 90%

1 set x 8 reps @ 70%

+ 10lbs from last week 

-Cambered Bar Good Mornings
2 sets x 5 reps

-Bad Mornings

2 sets x 25 reps

-Reverse Hypers
2 sets

-ABS

*Optional Finishers 

-Bar Muscle Ups

-Farmers Carries 

-GHRs