Saturday - August 8, 2015

warm-up

450m run

then...

6 spider mans

5 pass throughs

6 knee jumps 

5 cartwheels 

AMRAP 12

3 bears (135lbs/95lbs) 

8 pull ups 

20 double unders 

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Westside

Max Effort Lower

-Box Squats + Chains

-Sumo Pulls + Bands

3 sets x 1 rep

-Sumo Pulls

3 sets x 1 rep

H.A.P

-Conventional Pulls

Work Up Heavy

-GHR's

4 sets

-Glute Bridges

100 reps

-KB Box Squats

100 reps

-ABS