Saturday- January 03, 2015

warm-up

450m run

then…

100m runs 

WOD

30 snatches (135lbs/95lbs)

15 squat clean & jerks (165lbs/110lbs)

50 burpees

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Westside

Max Effort Lower 

-Box Squats 

14" Box (12" box)

Bow Bar (Texas Squat Bar)

3 Sets x 2 reps 

*ascending weight

-Free Squats 

1 set x 3 reps 

-Deadlifts + Heavy Bands 

-Cambered Bar Good Mornings

-GHRs

-Reverse Hypers

3 sets x 15 reps 

-ABS