Saturday - Janurary 02, 2016

warm-up

450m run

then...

7 - 100m sprints 

WOD

3 rounds for time 

25 wall ball shots (20lbs/14lbs)

15 OHS (95lbs/65lbs)

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Westside 

Max Effort Lower 

-Box Squats + Bands & Chain

16" Box (14")

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep (straight weight)

-GHR's

5 sets

-Snatch Grip Extensions 

3 sets x 3 reps H.A.P.

-Blob Deads 

2-3 sets 

-ABS