Saturday - March 19, 2016

warm-up

450m run

then…

6 dynamic toe touches 

5 air squats

4 knee jumps

Open WOD 16.4

AMRAP 13

55 deadlifts (225lbs/155lbs)

55 wall balls (20lbs/14lbs)

55 cal row 

55 hand stand push ups 

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Westside

Max Effort Lower 

-Box Squats + Heavy Bands 

-Sumo Pulls

-Conventional Pulls 

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions 

2 sets x 5 reps 

*static hold for :30 on the last rep 

-Blob Deads

2-3 sets 

-Glute Bridges 

100 reps

-Leg Curls 

100 reps

-ABS