Saturday - July 18, 2015

warm-up

450m run 

then...

10 wall balls
10 toes to bar 

WOD
7 rounds for time & load 
1 snatch 
35 double unders 

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Westside 

Max Effort Lower 

-Box Squat 

15" Box (13") 

Chains & Bands 

-Sumo Pulls + Bands 

3 sets x 1 rep

-Conventional Pulls + Bands 

2 sets x 1 rep 

-KB Box Squat Deadlifts 

3 sets x 20 reps 

-GHR's 

5 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 5 reps H.A.P.

-ABS