Saturday - July 02, 2016

warm-up

450m run

then…

50 wall balls

WOD

AMRAP 10 

3 power cleans (185lbs/135lbs)

6 pull ups

9 push ups 

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Westside 

Max Effort Lower 

-Box Squats + Heavy Bands

-Sumo Pulls

-Conventional Pulls

3 sets x 1 reps 

*straight weight

-GHR's 

3 sets x 5 reps

-Snatch Grip Extensions

2 sets x 5 reps

-Blob Deads

2-3 sets 

-Glute Bridges 

100 reps

-Leg Curls 

100 reps

-ABS