Tuesday- March 24, 2015

warm-up

200m run

then...

8 kip swings

4 forward rolls

15' handstand walk

WOD

Five rounds for time of:

200m  Run

8 Squat snatches (60% of 1RM)

Rest 2 minutes betweeen rounds

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Westside

      Dynamic Effort Lower

-Box Squats + band +chain

15" box

Straight Bar

6 sets x 2 reps 

then…

4 sets x 2 reps + ascending chain

-Conventional Pulls + band

12 sets x 1 rep

Super Set

-GHR x 10 reps

+

-Bad Morning x 10 reps

+

-Glute Bridge x 20 reps

+

20 walking lunges

2x

-Machine ABS

3 sets

-Barbell Obliques

1 set x 200 reps