Saturday - September 09, 2017

warm-up

450m run

then...

4 knee jumps 

6 spider-mans 

:30 squat hold 

WOD 

7 clusters 

7 chest to bar pull ups 

3 rounds for time 

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Max Effort Lower 

-Box Squats + Heavy Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 6 reps 

-Snatch Grip Extensions 

3 sets x 4 reps

-KB Box Squats 

2 sets x 20 reps 

-Blob Deads 

3 sets x 10 reps 

-Leg Press 

2 sets x 20 reps 

-Lunges 

-Leg Curls 

200 reps 

-ABS