Saturday - November 28, 2015

warm-up

450m run 

then...

25 wall balls 

25 toes to bar 

WOD

10 clean&jerks (165lbs/115lbs)

10 burpee box jumps 

300m run

3 rounds for time 

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Westside

Max Effort Lower 

-Box Squats 

16" Box (14")

Cambered Bar + Bands 

-Sumo Pulls + Bands 

-Conventional Pulls + Bands 

-GHR's

2 sets

-Snatch Grip Extensions 

2 sets x 12 reps 

-Blob Deads 

2 sets 

-Glute Bridges 

2 sets x 50 reps 

-ABS