Saturday - February 06, 2016

warm-up

450m run

then…

10 - 100m sprints 

WOD 

EMOM 14

Odd - 100m run

Even - 8 shoulder to over head (135lbd/95lbs)

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Westside 

Max Effort Lower 

-Box Squats 

16" Box (14")

Boys - SSB

Girls - Cambered 

-Sumo Pulls + Bands 

-Conventional Pulls + Bands 

3 sets x 1 rep 

-GHR's 

4 sets x 5 reps

-Snatch Grip Extensions 

2 sets x 3 reps 

H.A.P.

-Blob Deads

2-3 sets 

-Glute Bridges 

100 reps 

-Leg Curls 

100 reps 

-ABS