Saturday - May 19, 2018

warm-up

450m run

then…

8-200m sprints 

WOD 

10 thrusters (155lbs/105lbs)

30 hand release push ups 

3 rounds for time 

-------------------------------------------------------------

Max Effort Lower

-Box Squats 

Bow Bar + Heavy Bands

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep 

-4 Super Sets 

4 GHR's 

4 Snatch Grip Extenisons

10 Back extensions 

20 glute bridges 

-Lunges 

100 reps 

-ABS