Saturday - December 12, 2015

warm-up

450m run

then…

4 knee jumps

4 pass throughs

4 spider-mans

WOD

300m run

20 wall balls (20lbs/14lbs)

10 pull ups

3 rounds for time 

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Westside

Max Effort Lower 

-Box Squats 

Straight Bar + Heavy Bands

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep 

-Snatch Grip Extensions

3 sets x 5 reps H.A.P

-GHR's

3 sets 

-Blob Deads

3 sets 

-Glute Bridges 

1 set x 100 reps

-ABS