Saturday - August 15, 2015

warm-up

450m run

then…

100 air squats

for time

WOD

5 squat clean&jerks (135lbs/95lbs)

5 power clean&jerks 

1 round of "Cindy"

3 rounds for time 

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Westside 

Max Effort Lower 

-Box Squats 

16" Box (14")

Heavy Bands

-Sumo Pulls + Bands 

-Conventional Pulls + Bands 

2 sets x 1 rep 

-Conventional Pulls (Bumper Plates)

2 sets x 10 reps (275lbs/185lbs)

*Double Over Hand Grip

-GHR's

3 sets 

-KB Box Squats 

2 set x 20 reps 

-Reverse Hypers 

2 sets x 25 reps 

-ABS