Saturday- March 14, 2015

warm-up

450m run

then…

2 pulls ups 

5 push ups

7 squats

5x

Open WOD 15.3

AMRAP 14

7 Muscle Ups

50 Wall Balls (20/14)

100 Double Unders 

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Westside

Max Effort Lower 

-Box Squats 

Straight Bar

3 sets x 2 reps

Straight Weight

-Sumo Deads + bands

-GHRs

3 sets x 8 reps

-Snatch Grip Extensions

3 sets x 10 reps

-KB Box Squats

1 set x 100 reps

-Weighted Ab Wheel

3 sets x 3 reps

*push weight

Barbell Obliques 

1 set x 100 reps