Saturday- August 02, 2014

warm-up

450m run 

then…

5 Cartwheels 

5 Inchworms 

5 Spidermans

5x

WOD

5 Squat Clean & Jerks

5 Squat Snatches

6 Rounds For Time

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 Westside

Max Effort Lower

-Free Squats 

Westside Stance

work up to medium singles 

-Block 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 

-KB Box Squats

2 sets x 20 reps

-Bad Mornings

2 sets x 25 reps

-Banded Walks 

2 sets x 1:30

ABS

*Optional Finishers 

-Bar Muscle Ups

-Farmers Carries 

-Reverse Hypers

-GHRs