Saturday- August 23, 2014

warm up
450m run
then…
50 wallballs
50 toes to bar

EMOM 12
Odd minutes: 5 pull-ups 10 push-ups 15 squats
Even minutes: 5 clean & jerks, (135lbs/95lbs)

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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 + chains

Cambered Bar

3 sets x 5 reps 

-Reverse Hypers 

3 sets 

-GHRs

3 sets 

-ABS