Saturday- August 01, 2015

warm-up

450m run

then…

100m sprint
5x

WOD 
"Washing Macine"

50 deadlifts (135lbs/95lbs)
50 KBS (53lbs/35lbs)
50 push ups
50 clean & jerks (135lbs/95lbs)

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Westside 

Max Effort Lower 

-Box Squats 

16" Box (14" Box)
Chains + Bands to a Soft Top 

-Sumo Pulls 
2 sets x 4 reps @70%
1 sets x 2 reps @ 80%
1 set x 2 reps @ 90%

-Conventional Pulls 
3 sets x 1 rep 

-GHR's
3 sets x 10 reps 

-Snatch Grip Back Extensions 
3 sets x 10 reps 
H.A.P.

KB Box Squat
1 set x 25 reps

-ABS