Saturday- July 11, 2015

warm-up

450m run 

then…

5 knee jumps

5 burpes

5 squats 

WOD

50 shoulder to over head (95lbs/65lbs)

For Time 

*Every time the bar drops there is a 5 pull up penalty

*If you don't have pull ups you do burpees 

*If you do burpees you owe 15 pull up attempts at the end of the WOD

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Westside

Max Effort Lower 

-Box Squats 

15" Box (13")

Soft Top + Bands

-Sumo Pulls + Bands (off 3 Mats) 

3 sets x 1 rep

-Sumo Pulls Off 3 Mats 

3 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep *heavy* 

-Banded KB Box Squats 

2 sets x 20 reps 

-Snatch Grip Extensions

3 sets x 15 reps 

-GHD Sit Ups 

2 sets x 20 reps