Saturday – September 10, 2016

Warm-up 

450m run

then…

50 toes to bar 

WOD

EMOM 10 

8 snatches

16 air squats

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 Westside 

Max effort lower

-Box squat + heavy bands

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep

-3 SuperSets 

8 GHR's

8 Snatch Grip Extensions 

50 Glute Bridges 

-KB Box Squats 

2 sets x 20 reps 

-Blob Deads

-Abs