Saturday - December 19, 2015

warm-up

450m run

then…

5 unbroken toes to bar

5 wall balls 

10x 

WOD

AMRAP 15

200m run

10 burpees

5 thrusters (135lbs/95lbs)

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Westside

Max Effort Lower 

-Box Squats + Chains

15" box (14")

-Sumo Pulls

-Conventional Pulls

H.A.P

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions

3 sets x 8 reps 

*Football Boys

-Dimmel Deads 

instead of snatch grips

2 sets x 20 reps

-Blob Deads 

3 sets 

-Glute Bridges

100 reps