Saturday - August 12, 2017

warm-up

450m run

then...

8-100m runs 

WOD 

AMRAP 5 

10 power cleans (75lbs/55lbs) 

5 burpees 

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Westside 

Max Effort Lower

-Box Squats + Bands & Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-GHR's 

3 sets x 4 reps 

-Snatch Grip Extensions 

3 sets x 12 reps

-Blob Deads

-Leg Curls 

-Lunges 

-Leg Curls 

-ABS