Saturday- February 07, 2105

warm-up

450m run

then…

5 spider-mans 

5 passthroughs 

5 air squats 

WOD

Complete 5 rounds for time of:
15 Abmat Sit-Ups
10 Front Squats (135lbs/95lbs)

*front squats from floor

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Westside

Max Effort Lower 

-Box Squats (15"/14")

60% + chains

3 sets x 2 reps

+

add weight + 1"

+

add weight + 1"

Sumo Pulls + band

8 sets x 1 (ascending chains on bands + weight)

-GHRs

2 sets x 8 reps

-Snatch Grip Extensions

2 sets x 8 reps (H.A.P)

*pad low on hip

-Glute Bridges

2 sets x 10 reps (H.A.P)

-Weighted Ab Wheels

3 sets

-Barbell Obliques

1 set x 100 reps