Saturday - August 20, 2016

warm-up

450m run

then…

lid warm-up 

WOD 

3 rounds for time 

10 wall balls (20lbs/14lbs)

20 overhead squats (95lbs/65lbs) 

*squat snatch into first OHS

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Westside 

Max Effort Lower 

-Box Squats + Heavy Bands  

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 rep 

-3 Super Sets 

7 GHR's 

7 Snatch Grip Extensions 

50 Banded Good Mornings 

50 Glute Bridges 

-ABS