Saturday - June 30, 2018

warm-up

450m run

then…

60 wall balls 

WOD 

21-15-9

power snatch (95lbs/65lbs)

pull ups

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Max Effort Lower 

-Box Squats + Bands & Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-GHR's 

3 sets x 3 reps 

-45 Degree Deads 

4 sets x 10 reps 

-Banded Good Mornings 

100 reps 

-Glute Bridges 

100 reps 

-ABS