Tuesday - June 05, 2018

warm-up

450m run

then…

75 wall balls 

WOD 

30 bear complexes (95lbs/65lbs)

For Time 

*1 bear complex = 1 squat clean + 1 jerk + 1 back squat + 1 behind the neck jerk 

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Dynamic Effort Lower 

-Box Squats 

60% + Bands 

3 sets x 2 reps 

-Sumo Pull 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

5 sets x 5 reps 

-Snatch Grip Extensions 

2 sets x 20 reps

-Blob Deads 

3 sets x 10 reps 

-Leg press 

5 sets x 15 reps 

-Leg Curls 

100 reps 

-ABS