Saturday - December 05, 2015

warm-up

450m run

then…

5 wall balls 

6 pass throughs

7 PVS OHS

WOD

50 snatches (135lbs/95lbs)

For Time

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Max Effort Lower 

-Box Squats 

15" Box (14")

SSB + Bands 

-Sumo Pulls 

3 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-GHR's

3 sets

-Blob Deads 

2-3 sets 

-Snatch Grip Extensions

3 sets x 8 reps 

-Glute Bridges 

100 reps 

-ABS