Saturday- August 16, 2014

warm-up

450m run

then…

10 wall balls

10 spider-mans

10 pass throughs 

5x

WOD

3 rounds for time of:

11 thursters (95lbs/65lbs) 

11 pull-ups

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Westside

Max Effort Lower 

-Squat into chains

-Sumo Pulls off Blocks

2 sets x 4 reps @70%

2 sets x 2 reps @80%

1 set x 2 reps @90%

+10lbs from last week

-Wide Stance Good Mornings

Cambered Bar

2 sets x 5 reps 

-Reverse Hypers 

2 sets 

-GHRs

2 sets 

-ABS