Saturday - Februry 20, 2016

warm-up

450m run

then...

8 - 100m sprints 

WOD

As far as possible in 12 minutes of:

30 double unders 

10 power snatches (95lbs/65lbs)

30 double unders 

11 snatches 

30 double unders 

12 snatches 

Etc., etc., etc.

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Westside

Max Effort Lower

-Box Squats + Heavy Bands 

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 rep 

-Chinese Deadlifts 

5 sets x 2 reps

-GHR's

4-5 sets 

-Snatch Grip Extensions 

2 sets x 7 reps 

-Glute Bridges

100 reps

-Leg Curls

100 reps

-ABS