Saturday - January 16, 2015

warm-up

450m run

then...

10 unbroken toes to bar 

5x 

WOD 

AMRAP 10 

10 burpees 

3 squat clean & jerks (185lbs/135lbs)

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Westside

Max Effort Lower

-Box Squats + Heavy Chains 

15" box (16")

-Sumo Pulls + Bands 

-Conventional Pulls + Bands 

3 sets x 1 rep 

-GHR's 

3 sets x 7 reps 

-Snatch Grip Extensions 

4 sets x 5 reps 

-Blob Deads 

2-3 sets 

-Glute Bridges 

100 reps 

-ABS